A: Back squat 5-5-5+
B: Clean high hang pull 2-2-2-2-2
C: Chest press 4set
D: strict pull ups 4set

3:00 easy run, row or bike
Then normal warm up

Core strength
E2MOM x 10 (5 rounds)
Min 1: 15 v ups
Min 2: max plank hold

WOD
2 rounds of both:
1000m/800m row or 800m run
Then
21-15-9
Push press 95/65
Sumo deadlifts high pull

*25:00 time cap

Bench press 5-5-3-3-3-1-1-1-1-1 reps

Then,
Run 1 mile

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Rinnalleveto kyykkyyn, 7x 3 toiston sarja nousevilla painoilla

E4MOM for 6 rounds

6 x 5 backsquat
+
20/16cal assault bike

Overview: Warm-up -> TFW Voima 1 (Yläkeho)-> Cool down
WARM-UP
Circular Warm-up (mix of TFW running drills: high knees, butt kicks, lateral movements, body weight squat x8, row ab drill x 8, push-ups x5 (*knees).
TFW VOIMA 1
A1 KB SA Squat 3 x 5E (10kg all sets)
B1 Dead lift 5 x 5 (max bar and 10kg)
C1 KB Lunge Walk 3 x 5 E (8kg KB) Last Set: 10kg
C2 KB SL RDL 3 x 5E (8kg KB) Last set: 10kg
C3 TRX Knee Tuck 3 x 10
COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking.

AMRAP 12 min ( 3 x 4 min. settiä)

10 viivajuoksu + lattian kosketus
4 hang snatch / 15 kg BB
Wall ball / 9 kg ( loppuaika ~ 9 toistoa)

2 min. treeniaikaa, 2 min. taukoa ennen uutta settiä

Work/Rest-2.30/2.30x4
A)Skix15cal
B)Remaining time/KB Pushpressxmax rep (KB2x24/16kg)

Calculate total reps

A,
Split Squat 16-16-16-16

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

4x8 L/8 R

B,
For time:
50 Box Jump Overs @60/50cm
60 Dumbbell Squats @2x32/20kg
50 Toes-to-bars
200 Double Unders

Goal: sub 18 mins

C,
For quality:
3x6 L/6 R Tempo Cossack Squats, pick load
3x8 L/8 R Single Arm Incline Dumbbell Bench Press, pick load
3x8 Negative Pull-ups

Tempo Cossack Squats- 3 secs down and 3 secs up
Single Arm Incline Dumbbell Bench Press- 3 secs down and 3 secs up
3x5-8 Negative Pull-ups or Negative Ring Rows- 5 secs lowering and jumping up

Complete each work set at an RPE of 6-8 out of 10.