A1: banded clapping push ups 8x3
A2: alternating lateral split squat 8x6
B1: Assisted one arm push ups 3x6/arm
B2: shrimp squat 3x5/leg
C1: box Hspu straight legs 2x10
C2: natural knee extensions 2x8
D1: pseudo planche pushups 2x15
D2: SA db Shoulder flys 2x10/arm @6kg db
D3: SL hip thrusters 2x15/leg
D4: evil wheels 2x10

1.) 5.sec clean pull over the knee + contact practice + tall jerk 4 x 3+3+3
2.) Low hang clean + jerk 6 x 3+2
3.) Clean high pull 4x4
4.) Barbell lunge 4 x 8 (4.per side)
5.) 3×
A.1) db overhead carry x 30m
A.2) axle bar carry x 30m

Long grinding...

10 rds: (30min workout)
OTM
1) ski /assault 45s. Target: same pace in every round
2) 10-16 ub wallball + max reps of box over jumps. Target: at least 10 PLYO jumps, so scale the box lower or ball lighter if needed
3) rest

this is not all out workout. Nice but sweaty.

Strenght:
3 rds: rest as needed between sets
10-15 double kettlebell deadlift
15 banded face pull
15 perfect form&controlled scapula push up (slow tempo)

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

3 rounds
1:00 air bike (easy->easy/mod->mod pace)
6 lunge elbow to floor strech
6 push up to downdog
10 goblet squats
5 burpee

5 MIN AMRAP FINISHER

ALL OUT FINISHER - Perform after running or another workout

Use a heavy'ish kettlebell/dumbell - Use whatever you have that feels appropriate. You should be able to do all 5 reps unbroken

• 5 Hang squat cleans (left)
• 5 Hang squat cleans (right)
• 5 Burpees over weight

Score is total amount of reps performed

125 min
Warm up for 15 min

1.MU
- Drills
- MU 4x1
- MU 11x2
- MU x 26

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.Strict HSPU capacity
3 rounds:
15 s Max effort Box Pike HSPU
45 s Shoulder presses w/ a stick
- 3 rounds with no break, Rest 3 min and repeat for another set of 3 rounds
- Feet on box: 5 4 4 5
- Knees on box: 5 5

4.Strength
5 sets:
TE Strict Pull ups - 10 9 8 7 7
5 Weighted Stationary dips - 5 kg

5.Core
2 Sets:
10+10 side plank raises
15 v-ups
20 hollow rocks
30 side heel touches

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

Workout(20)
:15 work :15 rest :15 work :15 rest x5
hammer curls
rope slams
bench press
body builder to step up

Finisher
100 bicycles
1:00 min samson stretch per

Kelkka 50%; 75% & 100% x oma paino, x4

Etukyykky 5x10

Vatsat x200

4 rounds for quality

5-10m handstand walk
6 hanging L-tuck

5 rounds
20 reps triceps extensions with elastic
20 reps biceps curls with elastic
200m all out sprint
2-3 min rest