Basic conditioning, OTM

30 sec row
30 sec burpees
30 sec wallball (14/20)
30 sec pull up / ring row
30 sec thruster (20/30kg)
30 sec DU
30 sec push up

30 sec work, 30 sec rest. Just do the work

For athlete who does not yet have strict hspus´s

5 x
10-20 sec wall facing HS hold as close to wall as possible

superset with
6 double DB seated press

*Every 2min

4 kierrosta tankobodailua, raskaahko kuorma

10 voima rinnalleveto riipusta
10 pystysoutu
10 hauiskääntö
1min lepo

21-15-9
power snatch 40/30kg
pull up
push up
*
Fitness
15-12-9
power snatch
jumping pull up
push up

Strength (load)

Back squat, 6 sets of 4
Lift every 3:00 min
*RPE 8-8,5.

*Jokainen sarja pitäisi tuntua siltä, että tankkiin olisi jäänyt toistoja maksimissaan kahden toiston verran.

Choose 1 of the followings
Rowing
Assault bike, watt bike or bike erg
Wall balls
Burpees

YGIG

3 x 2000m

@ -5sec 500m split time

Score: avg split time

Etukyykky 3,3,3,3 tempo 2201

tauot 2 min

*Kipping Pull-Up
*Butterfly Pull-Up

EMOM 12

1 minute : 6 Box jumps 30/24"
2 minute : One Arm DB thrusters 5 + 5@22,5/15kg
3 minute : Plank 0:45