6min amrap:
7 TTB
14 wall balls
30 DU
3min rest
6min row for cal
3min rest
6min amrap:
7 Pull ups
14 Burpees
30 Alternating prison step ups

A: 3min amrap
21 Overhead Squats 35/25
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3min amrap
18 Overhead Squats 42/30
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3min amrap
15 Overhead Squats 50/35
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3min amrap
12 Overhead Squats 61/42
12 Over-the-Erg Burpees
Max Calorie Row
B: Choose one of the following(Optional)
A. 6 sets of 9 unbroken kipping HSPU
B. 6 sets of 6 unbroken kipping HSPU
C. A total of 30 kipping HSPU
Rest 1 min between sets

A: E2M for 12min
2x Snatch @80%
B: 4RFT:
21 Wallballs
18 Hang Power Snatches 35/25
15 Bar Facing Burpees
12 C2B
20min time cap

A: E3M for 15min
3x Dead Lift
*Build up to something heavy
B: 3min amrap:
Macho Man 50/35kg
Rest 3:00
3min amrap:
Macho Man 60/40kg
Rest 3:00
3min amrap:
Macho Man 70/45kg
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

A: 21-15-9
Front squars 60/40kg
Lateral burpees

A: E3M for 15min
Build up to heavy 3 rep Dead Lift in 5 sets, reset on each rep

B: For time
10-1
Power clean 60/40kg
Strict pull ups/Ring rows

A: E2M for 12min
1: Bulgarian Split squat 3x6-8/each leg
2: Single leg RDL 3x6-8/each leg

B: 8min amrap
8x Deadlift 80/60kg
8x burpees

Viikko 48
Treeni 1
Warm Up
2 rounds
1.5 min cardio
5 inch worm with push
5+5 single leg rdl
5+5 db snatch (puntti vaakassa)
5+5 hang clean&Push jerk

Weightlifting (30 min total includes 5 min barbell wu)
Power Snatches
3x3reps @light weight
2x2reps moderate weight

Power Clean & Push Jerk
5x 2+2 reps @light/moderate weight (15 mins)

Accessory Work
3 rounds
6-12 strict chin ups (banded) ja kapea ote.
10-12 american kb swings
12-16 jumping lunges / lunges in place (forward)
alt time full round with partner

Ring muscle up
- tekniikka

AMRAP 10
1-2 rmu/ 2-8 kipping pull ups
10 heavy DB alt. hang snatch
Rest 30sec

1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Pigeon Pose
1:00 + 1:00 Banded Triceps Stretch
3 x 15 Banded Pull Apart
3 x 15 Glute Bridges
5 x 15 Second Fluters Kick