2 rounds of 40s on / 20s off
:40 kb swings
:40 side suitcase carrying (R/L)
:40 plank hold
:40 hr push ups (easy pace)
:40 sec of rowing

then 1 round
10 inch worms
10 weighted pass throughs (add +1,25 or 2,5kg plate to stick)
20+20 sec wall pec strech
20+20 tricep strech

then start to build work weights on floor presses

Shoulder press 3 x 8 (65/70/75 %)
Sarjapalautus 2-3 min

8 AMRAP
20 DU
3 Power snatch 60/40
10 push-ups

20 EMOM:
1. 7 burpee pull-ups
2. 10-14 alternating pistols

3 sets
40-60 DUs
20/16 cal Bike Erg
12 T2R
Rest 60 seconds

L2: 3/2 Ring MU

Deadlift

5 x 65%, 5 x 70%, 5 x 75%
3 x 70%, 3 x 75%, 3 x 80%
2 x 10 x 50%

SO 2:30

3 kierrosta

1min seinäpallo
1min käsipaino tempaus
1min boksihyppy
1min etunojapunnerrus
1min soutu
1min lepo

17 min.

Run 400m
5 Pull-ups,
10 Push-ups,
20 sit-ups,
30 Air squat.
Rest 3min between rounds.

Fitness:
Run 300m
5 Jumping Pull-ups,
10 Box Push-ups,
20 Sit-ups,
30 Air squat
Rest 3min between rounds.

5 x 1 isometristä tempausta, pysäytys polven alla, päällä ja sylissä, + tempaus, 50 %

5 x 2 tempaus, hidas polven alla, korotellen 60-80 %

5 x 10 sek Tempauspito polven alla, 100 %

STRENGTH

Alternate between for 4 rounds, rest as needed between

1) 5 Press in Split @RPE 4 to 4+
2) 5 High Box Jump

Try to add 5-10% compared to last week.