3 rounds:
20cal Airbike/bike
10m Inchworm Walk
10 Air Squat Cross Kicks video
5+5 Single Arm KBS (eye level)
5+5 KB Windmill video

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Squat Flow with a Plate video or Hip Flow 2.0 video

WEIGHTLIFTING

EMOM x9

C&J (anyhow) (3/3)

1-3@RPE 4
4-6@RPE 4+
7-9@ RPE 4+ to 5

Target: find heavy of the day

WEIGHTLIFTING
Snatch Lift off (first pull, knee level)

3x3@90-110% 1RM Snatch.

Rest as needed and use straps if needed.

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

5-10 rounds, go by feel

2 Sandbag over the shoulder
5 Pull-Up
10 Push-Up
15 Air Squat

RPE 3

Back Squat Ladder (2/7)

3 rounds with reps: 7-6-5

Round 1: RPE 3-4 (4-6 reps in the tank)
Round 2: RPE 4+ (2-4 reps in the tank)
Round 3: RPE 4-5 (1-3 reps in the tank)

One round is sets of 7, 6 and 5 performed at same loading. Rest only 1-2min between sets. Add loading to next round. 2-3min rest between rounds.

EMOM 10
1) 3-5 strict c2b (kumpparilla/ausseina c2b, ei pelkkiä leukoja)
2) 3-5 deficit hspus (skaalataan niin, että pystyy tekemään joko tasamaalta tai deficit, 3-5 reps UB!)

15min

30 tuplanaruhyppy
20 kp tempaus
30 cal laite

For time :

30 Overhead Lunge 20/15kg
35 Sit-Ups
30 Hang Power Snatch 20/15kg
35 Sit-Ups
30 Overhead Squats 20/15kg
35 Sit-Ups

Overhead Squat

5-5-5-3-3-3-1-1-1

Send Off 2:30

B) Wendler bench press progression VK1/4
5/5/5+ @65/75/85%

Count weights from 90-95% 1RM

C) 3 rounds for quality
5-10 upper body lift + 5-10s hold
5-10 leg lift + 5-10s hold
5-10 v-up + 5-10s hollow hold