A) Clean complex

EMOM for 10 minutes of: 1 Power clean + Clean @ 75-80% (Clean 1RM)

B) Bench press, 4 x 10 @50-55%

C) Banded pull-ups, 3 x 20

D)
3 Rounds of:
15 DB Bench press
15 Bicep curls
1-2 minuutin lepo kierrosten välissä. Kunnon polte ja hapotus.

E) Core
3 Rounds of:
1:00 min plank
15+15m 1-arm suitcase carry
1-2 minuutin lepo kierrosten välissä. Kunnon polte ja hapotus.

3x 8-10 toistoa

EMOM 9

20s L-Sit
20s Hollow Rocks
20s Sit Ups

EMOM 9

20s Fast Row
40s Easy Row

5 rounds for quality:
20+20m KB OH / Front Rack Carry
30m Skillmill Sled Push (damper 9/8)
25 Banded Face Pulls
20m Walking Lunges

3-5 rounds for quality:
10 L/10 R Bulgarian Split Squats, pick load
10 Barbell Bent Over Rows, pick load
15 Reverse Hypers
- Rest as needed btw movements

Warm Up
2 rounds
1-2 min steady pace jog
5-10 burpees
10+10 suitcase deadlifts @12-16/16-24kg
10+10 single arm floor press
15-20 hip bridges
5-10 scap pull ups (2s pause)
15-20 ring row
5+5 squat strech
10-15 banded pass throughs

Strenght
Bench Press 5x2 reps @80-85% of 1rm (should have like 1-3 reps in tank)
Weighted Pull ups 5x2 reps @50-60% of 1rm. (should have like 2-3 reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Pull and Pressing.
GO new set every 2-3 minute.

Metcon (will be like 80% effor treshold)
3 rounds
2-minutes: Run or AIR BIKE @ easy pace
2-minutes: 5 –10 Chest to bar pull ups OR 5-10 Pull ups, Go every 40 sec (dont start out too hot) (tarkoittaa siis et 0, :40 ja 1.20 kohdalla teet 5-10 toistoa)
2-minutes: Run or bike erg @ easy pace
2-minutes: 5-10 Strict handstand push ups OR 5-10 Kipping handstand push ups, Go every 40-seconds
TARKOITUS OLISI SAADA AINA UNBROKEN / KATKEAMATON SARJA TOISTOJA ALLE 40SEK VÄLEIN.
You can do this like first 2 sets c2b and 2 sets pull ups or 2 sets shspu and 2 sets kip hspu. The way you need, choose it.

Accessory Work
3 sets
8+8 ATG Split Squats (take extra weight now)
12 Incline DB Bench Press
3-4 rope climbs
rest as needed

Cool down
2-3 min light cardio
1+1 min quad strech
10-15 banded pass throughs
30s tricep strech

500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s

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Bench press
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+

AMRAP 4 x 3

500/450m Ski
20 DB Snatch Alternating
Max Dumbbell OHS

Rest 2 min btw sets.

DB 22,5/15kg

3-5 rounds for quality:
10 Seal Rows, pick load (challenging)
10 DB Bicep Curls, heavy
2 Rope Climbs 4m
- Complete as a giga set, rest btw rounds.

EMOM 30 (6 rounds)

1) 9/7 cal row
2) 6 box step ups @2x18/12kg
3) 5 strict pull ups + 5 push ups
4) 10 burpees
5) rest

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30min töitä, jokaisella alkavalla minuutilla lähtee uusi liike.
1) 9 kaloria miehille ja 7 kaloria naisille soutulaitteella
2) vuorojaloin askellus boxille käsipainot käsissä
3) 5 tiukkaa leukaa ja perään 5 punnerrusta
4) 10 burpeeta
5) lepo

Voidaan jakautua esimerkiksi neljälle eri pisteelle. Lepo voidaan pitää yhtäaikaisesti. Voidaan myös jakautua viidelle pisteelle ja lepo eriaikaisesti.