For time
1) pull up / ring row
2) s.a. db devil's press
3) push up
4) s.a. db squat clean
5) v-up
6) s.a. db hang slipt snatch
7) burpee
8) s.a. suitcase kb dl
9) kbs
10) db stoh

First do 1 rep of movement 1, then 2 reps of movement 2, 1 rep of movement 1 - 3 reps of movement three, 2 reps of movement 2, 1 rep of movement 1 and so on until the list is finnished.

A,
Back Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Every 5 mins for 25 mins do:
Run, 400 m
12 Hang Power Snatches, 43/30kg
8 Pull-ups

C,
Every 3 mins for 9 mins do:
10 Alternating V-ups
Hollow Hold, 15 secs
10 Hip Extensions
Hip Extension Hold, 15 secs

With Partner, IGYG:
AMRAP 20
12/9cal AB
1 Legless Rope Climb 4m (no jump)
2 Sandbag Ground to Shoulder 60/40kg
15m Sandbag Bearhug Carry
2 Sandbag Ground to Shoulder
15m Sandbag Bearhug Carry

2-4 rounds, rest as needed
8-12 + 8-12 kb bent over row
8-12+8-12 bottom up kb press
8-12 hollow rock + 10s hollow hold

On the 3:00 x 3 Supersets:

10 - 12 Weighted Hip Extension
10 - 12 Chest supported Dumbbell Rows

AMRAP 7

3 Clean & Jerks
3 TTB
6 Clean & Jerks
6 TTB
9 Clean & Jerks
9 TTB
.....
Add 3 Reps every Round

60/42,5kg

On The 2:30 x 6 Sets :

Set 1 : 2 Reps @ 75%
Set 2 : 2 Reps @ 78%
Set 3 : 2 Reps @ 81%
Set 4 : 2 Reps @ 83%
Set 5 : 1 Rep @ 86%
Set 6 : 1 Rep @ 86%

3 rounds for quality
1. Amrap pull ups
2. Amrap bicep curls
3. GHD hams

Viikko 49
Treeni 1 (torstai)
2 rounds
15/12 cal machine
5+5 squat strech
10 glute bridge
20 band pull aparts
10+10 single leg RDL
and some mobility for OHS.

Strenght
Overhead Squats (10-15 mins)
3x5reps @light weight
2x3reps moderate weight

Split Jerk From Rack
2x3 + 3x2reps @light/moderate weight (10-15 mins)

Accessory Work
3 rounds
16/20 calories of rowing or 12/15 calories air bike
10-15 barbell thrusters or light weight thruster max 35kg (unbroken set)
alt time full round with partner

”100m Kaverin kanto”

Aikaa vastaan sadan metrin kaverin kanto. Matka suoritetaan boksilla oranssien nuolten ulkoreunoja kiertäen.