Every 2 min x 6 (2 sets each)
A. 50 s ergo + alternating curtsy squats rest of the time
B. 8+8 single DB shoulder press + 12-15 scap push ups + 20-30 s tall plank hold
C. 10 kip swings + 10 scap pull ups + 5+5 half kneeling cobra windmills

*pause 2-3sec in the bottom
1+2@75%, 2x1x[1+2]@78%, fs-%, rest btw sets 3min

5 min row 1km
2-5 minn skierg 500m
Deadlift 3x 70, 75, 80, 90, 95, 105
Kb swing 20 x 10kg
Sit up x 10
Pushup x 10

Placeholder for a 15 min EMOM with 3 exercises.

1: 3 Snatch @moderate
2: 8 bar over burpees
3: 16 sit ups
4: 4 clean & jerk (same weight)
5: 4 sandbag over shoulder
6: plank hold
7: Rest

70 mins / 10 rounds, for quality, sweat and recovery

12 min amrap:
500 m run
10 push presses 35/25 kg
15 sit ups

EMOM20, alternate between:

• X BMU or RMU, pick X
• Y cal on C2 bike or Echo bike, pick Y

Front squat 6 RM, then 5-4-3 reps @ same weight

-20 DU/ 40 SU
-6 pull-ups
-8 burpee box jump overs
-10(5+5) 1-arm DB thrusters

TC15

Pn-leirin 2/3 treeni. Tempaustekniikkaa, lantiolta, pp, kokonaisia 36kiloon saakka.