15 Deadlift 80/50kg

30 WBS

45 Sit Ups

4x2 min amrap

6 deadlift
6 shspu
Du remaining time (move forward after 100 reps)

Rest 1 min between rounds

5-10 ROUNDS

Take a few warm-up rounds before doing the actual workout

Focus on the Quality of the reps - make sure you do it right and dont go too heavy, but still not too light - if you start to loose form, back the weight down

• 1 Halted clean deadlift
• 1 Power Clean
• 1 Halted clean deadlift
• 1 Full clean

4-6rounds:
15 cal row
30 sec wall sit
12sit up burpee with kb
7box jump

Find heavy single in 20min

Warm up: olkapääjumppa (ohjelmoitu)
Push Press 4x6

Every 3 minutes for 24 minutes

15 cal ass bike
6 power clean & jerk

Begin at 40% and increase weight with 2-3%

165 min
Warm up for 20 min

1.HSW
- 10 m

2.MU
- Drills
- MU 14x1

3.Back squat
- 4x10x60 kg

4.Gymnastics conditioning
EMOM24:
1) 6 KCTB (2x3)
2) bike
3) 8 TTB + 12 walking lunges
4) bike
5) 8 HSPU - abmat
6) bike

5.Strength accessory
A. 3 sets:
10 SCTB feet on box
12 hip thrust - 60 kg

B. 3 sets:
12 DB press - 20 lbs
12 bicep curl - 13 kg
12 side lat raise - 10 lbs

AM: 50 min
Warm up for 10 min
1.Rowing intervals
A. 3 rounds:
4 min on/1 min off @ VK1 – VK2 pace
- 2.10, 2.10, 2.10 (160 w)
Rest 3 min
B. 3 rounds:
4 min on/1 min off @ Slightly faster than first sets
- 2.07, 2.07, 2.07 (170 w)
HR 154/176
Cool down for 5 min

PM: 130 min
Warm up for 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU 15x1 + 5x2
- MU x25

3.BCTB
- Drills
- BFLY x20
- BCTB x15

4.Weightlifting
Snatch x 1
Go every 90 s. x 12, start @ 60 %

** Clean, pull ups + accessory...**
Clean 6x2 (6 kovaa työsarjaa)

Pull ups 4x3. Use extra weight if needed

For quality:
3-4rds
6-10 double kettlebell front rack box step ups (per leg)
60m sand back/d-ball/atlas stone carry (women 30-50kg, men 50-70kg. Kuorma vartalon etupuolella, ei hartialla)

Mark your Clean weights here 👇🏻