Warm Up
3-5 minuuttia kardiolaitteella yleislämpöä
ja perään 2-4 moblity drilliä mitä tarttee työntöä varten
band pull aparts + banded hip activation

With barbell go 2 times through this:
3 clean deadlifts
3 Muscle cleans
3 hang power cleans
3 front squats
3 push press

Weightlifting&Strenght
Every min for 3 minutes
2 Hang Power Clean + 1 Push Jerk @60-65%
rest 2 min
Every min for 3 minutes
1 Hang Power Clean + 1 Push Jerk @70-75%
rest 1 min
Every 30sec for 6 times (3 mins )
1 Power Clean + 1 push jerk @80-85%

Squat clean + Front Squat + Split Jerk
4 sets 2+2 reps @60-65-70-75% of 1rm c&j
go every 2-2.5minutes

Squat Clean 3x1
80-90% of 1rm front squat
go new lift every 1-2 min

For Quality
Every 5 min for 15 minutes (3 sets)
max reps double unders in 1 min
max reps ghd sit ups in 1 min
max reps rope climbs in 1 min

Cool down
30-45sek kevyt venytys per alue
pakarat
rintakehän avausliike kuminauhalla/kepillä
russian baby streching
latsit
forkut

5 reps at 5RM

For total Load:

5 Sets of 2

AMRAP 1:30 x 10

250/200m Row
Max Muscle Ups

Rest 30 sec after each round.

Rounds: 1,3,5,7,9 RMU
Rounds: 2,4,6,8,10 BMU

E3MOM x 5
3/2 Rope Climbs 4m (no jump)
6 Handstand Push-ups
10 Air Squats

EMOM 30:
Min. 1 | 10/15 cal. row
Min. 2 | 10 burpee

Warm Up
3 min ski erg or rowing then

Gymnastic skills / Strenght
3 – 2 – 1
Lapavedot rullaten tangossa roikkuen (eteen/taaksepäin)
Reverse Snow angels
Skin the cats on rings

2 rounds
3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 single leg transition drill
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Finisher
6-8 MIN EMOM OR QUALITY
2-3 SEATED STRICT RING MU

STRENGHT
4 sets
B1. Speed Bench Press x3 reps @60-70 % of 1rm. N. 2 SEK ALASPÄIN JA HETI YLÖS
rest 1 min
B2. STRICT C2B / PULL UPS for speed x4 reps ; VETÄ TERÄVÄSTI YLÖS, EI AIVAN VAPAA PUDOTUKSENA ALAS MUT SUHT VAPAASTI.
rest 2-3 min

ACCESSORY
12 MIN EMOM
MIN 1 ) DB SNATCH X 12 REPS
MIN 2) KB SIDE BENTS X 12+12 REPS
MIN 3) STRICT KNEE RAISES FROM RING SUPPORT HOLD X 12 REPS
MIN 4 ) REST

Cool down
2-3 min kevyt soutu
30-45 sek venytys rinta per puoli
30-45 sek venytys latsit per puoli
30-45 sek venytys ojentajat per puoli

AMRAP 10

Buy-in Run 800m
...into
20 Lunge Steps
20 Shoulder Tap ( Plank )
20 Russian Twist

4 rounds for time of:
15 GHD Sit-ups
10m Handstand Walk (minimum of 5m unbroken segments)
10m SA DB OH Walking Lunges (alt. hands each round) 25/17,5kg

Scaled: Handstand Walk = 5 Wall Walks

Deadlift ( No Touch )

5-5-5-3-3-3

Go Every 3:00