Weighted Pull Up 1RM

BackSquat 5RM (5-5-5-5-5)

Basic Condition 60 min

Puijon Portaat or Jogging

For Time:
3 Rope Climbs 4m
8 Box Jump Overs 60/50cm
8 DB Snatchters L 20/15kg
8 Box Jump Overs 60/50cm
8 DB Snatchters R 20/15kg
3 Rope Climbs 4m

Rest 4min

3 Rope Climbs 4m
8 Burpee Box Jump Overs 60/50cm
8 DB Snatchters L 20/15kg
8 Burpee Box Jump Overs 60/50cm
8 DB Snatchters R 20/15kg
3 Rope Climbs 4m

This should be all out sprint!!! Go for fast transitions and keep those burpees and ropes moving.

Easy walk, hike, or run to be active and move.
Movement is good for our muscles, joints and mind.
Go for a distance or time that is enjoyable.

50-40-30-20-10

DU's
HSPU

timecap 10 min

Tempaus
A1 Voimtempaus + vauhtipunnerrus nt + vala + allemeno ilman ponnistusta 3 + 3 + 3 + 3 (tangolla)
A2 Allemenot räkistä 3 x 3 (65 - 75 %)
B1 Korkea tempaus veto taskulta + raaka tempaus taskulta 1 + 3 (65 - 75 %)
B2 Tempaus veto riipusta + tempaus riipusta + vala 1 + 2 + 3 (70 - 80 %)

3-4 rounds super set:

5 bench press + max reps ring row

Strenght
3 sets
4 sumo deadlifts + 8 romanian deadlifts @50-60% of 1rm deadlift
rest 2-3 min bwn
3 sets
8+8 single arm db row @ heavy weight
rest 1-2 min bwn

Accessory Work
3 sets
:45 boat hold
:45 side plank R/L
:45 push up plank
rest 1 min

Cool down
2-3 min light cardio
1+1 min leg across strech
2-3 min upper back smash with roller

Metcon
3 rounds for time
21 toes to bars
15m hs walk or 3 wall walks
9 power snatches @50/35kg

Toes to bars, know your ability and stick with the plan.
fast single on power snatches.