5 sets of triplet:
Ring Pushups in a variety of styles (traditional big ROM, in front single arm and single arm to the side)
KB Swings x 10 reps
Weighted Lunges with barbell on back

AMRAP 20min:
20 KBS 24/16
10 KB Push Press (left) 24/16
10 KB Push Press (right) 24/16
20 Burpees

Alternating EMOM for 14:00-

10 C2B Pullups
40 Double-Unders

A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed

3 kierrosta
Kaveri treeninä toinen soutaa 500m nii nopsaa ku pystyy ja toinen rennosti hyppii sinä aikana, minuutin tauko kierrosten välissä

Strict pull up 4x10

Warm Up
800m Row
Floss Knees and mash hamstrings

Olympic Lifting
High Hang Squat Clean + Low Hang Squat Clean + Jerk
-1 sets of 2 @ 60%
-3 sets of 2 @70 %
-2 sets of 2 @ 75%

Weightlifting
Tempo Front Squat
-4 sets of 4 @75% 1RM
5 second descend-2 second pause at the bottom
**Accessory*
Kettlebell Preacher Curls
-3 sets of 10 reps (each arm)
Laying cable curls
-3 sets of 12 reps
Landmine Shoulder Press
-3 sets of 10 reps each arm
Seated Arnold Press
-3 sets of 10 reps
WOD (optional)
3 Rounds
200m Dumbbell Waiters Carry 50/30
14 Alternating Dumbbell Clean & Jerks
70 Double Unders

chest press - 2 reps at 90kg, 80kg: 6,6 5
Squat - 90kg: 6, 6, 6
Pull up (bw): 6, 6 , 6 , 6
Core combo

4 Rounds for time:

• 21 Air squats
• 14 Pushups
• 7 Deadlifts 100kg

21-15-9

Thruster (Rx: 42.5/30kg)
Pull up