Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

15min amrap
rkb swing @24kg

A,
Box Jump, pick height : 5x3

Rest 2 mins between sets.

Work on maximal height but something you are confident you will get with all 3 reps.

Rest 1:30-2 mins between rounds.

B,
3 rounds for time of:
20 Box Jumps @60/50cm
10 Power Snatches @52/34kg

Goal: Sub 8 min

C,
weighted GHD Hip extension 20-20-20

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

Recovery weight

160m run

2 rounds:
5 push up
10 pull up
15 air squat

160m run

Parin kanssa
20 kierrosta

A tekee

• 8 tanko maasta pään päälle 30/43Kg
• 10 yleisliike tangon yli
• B lepo

B tekee:

• 8 tanko maasta pään päälle 30/43Kg
• 10 yleisliike tangon yli
• A lepo

aikaraja 30 min

Yksin
10 kierrosta

• 8 tanko maasta pään päälle 30/43Kg
• 10 yleisliike tangon yli

Aikaraja 15min

A,
For time:
50 Bike Erg Calories
Single Arm Kettlebell Farmers Carry, pick load, L 30m/R 30m
20 L/20 R Lateral Med Ball Throws, pick load
20 L/20 R Kettlebell Front Rack Reverse Lunge + Press, pick load
50 Bike Erg Calories
Single Arm Kettlebell Overhead Carry, pick load, L 30m/R 30m
30 Russian Twists
20 L/20 R Single Arm Kettlebell Clean + Squats, pick load
50 Bike Erg Calories
Bottoms-up Kettlebell Carry, pick load, L 30m/R 30m
20 L/20 R Crossbody Muscle Snatches, pick load
20 L/20 R Single Arm Kettlebell Front Rack Lateral Lunges, pick load

Build the Base/Flow Workout

Goal: Complete at an RPE of 6-7 (rougly 70%)

Athlete chooses the weight. It should be light to moderate weight with focus on positon and quality movement with time under tension on most movements.

B,
For quality:
Foam Roll Quad, L 1:30 mins/R 1:30 mins
Foam Roll It Band, L 1 min/R 1 min
Roll/Smash Glute, L 1:30 min/R 1:30 min
Foam Roll Lat, L 1 min/R 1 min
Roll/Smash Tricep, L 1 min/R 1 min
Roll/Smash Upper Back, L 1:30 mins/R 1:30 mins

A,
Zercher Squat 3-3-3-3-3

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

B,
4 rounds for max reps and distance of:
max rep Jump Ropes, 1 min
max distance Handstand Walks, 2 mins
max rep Sandbag Ground-to-Boxes, pick load, 3 mins

Handstand Walks / Handstand Hold Practice

Goal: Complete at an RPE of 6-7 (rougly 70%) Treat this as a "skill" day with some fun sandbag work tossed in the mix. Load should be moderate on the sandbag allowing for steady movement. If possible, alterntate reps with a partner on the sandbag.

C,
For quality:
Banded Lat Stretch, L 1 min/R 1 min
Pec Stretch, L 1 min/R 1 min
Pigeon Stretch, L 1 min/R 1 min
Sprinter Stretch, L 1 min/R 1 min
Samson Stretch, L 1 min/R 1 min
Downward Dog, 1 min

A1. Leuanveto myötäotteella 3 x 8 V.3/60s
A2. Kahvakuula pystypunnerrus korkeasta polviasennosta 3 x 8/8 V.3/60s

B1. Tankosoutu vastaotteella 3 x 10 V.3
B2. Käsipainopenkkipunnerrus lattialla 3 x 10 V.3

C. Polvennosto roikkuen 3 x 6-12

A: Back squats 5-3-1+
B: Dips 4x8
C: OH triceps extensions 3set

LÄMMITTELYT
2 KIERROSTA
25 HAARAPERUSHYPYT
20 SHOULDER TAPS PUNNERUS ASENNOSTA
5+5 KYYKKYVENYTYS RANGANKIERROLLA
5 PUSH UP TO DOWNDOG POSE
10 HYVÄÄ HUOMENTA LIIKETTÄ

SAUVAKÄVELYT/JUOKSU 30-45MIN / MATALATEHOITA PERINTEISTÄ HIIHTOA

OTA NOIN 50/50 PERIAATTEELLA SAUVAKÄVELYÄ tai Reipasta kävelyä /KEVYTTÄ JUOKSENTELUA TÄMÄ AIKA!

VENYTTELYT 5 MIN YLEISFIILIS TOIPUNEEMMAKSI TREENIN JÄLKEEN