50 Plate thruster /5kg
3 Burpees
40 Sit Ups
3 Burpees
30 Lunges /5kg plate
3 Burpees
20 Kettlebell Swings, US /16kg
3 Burpees
10 Suicide
3 Burpees
20 Kettlebell Swings, US /16kg
3 Burpees
30 Lunges /5kg plate
3 Burpees
40 Sit Ups
3 Burpees
50 Plate thrusters /5kg

EMOM 15 mins
Min. 1-2: 10 devil press@2x22,5/15 kg + AMRAP calories bike/row/ski in remaining time
Min. 3: rest

rest 3 mins

EMOM 15 mins
Min. 1-2: 5 man makers + AMRAP double unders in remaining time
Min. 3: rest

*man maker: push up + row R/L + squat clean thruster

Hyvää Juhannusta Kaikille <3

Puijon portaat 45 min / Juoksu lenkki 60 min

Every 4 minutes for 5 rounds:
15 sumo deadlift high pull 40/30 kg
12 box jump 60/50cm
9 toes to bar
6 devil press 15/10 kg

TEST DAY 5: "LAST EFFORT"
EMOM 15' OF:
1) MAN 15/10 CAL BIKE OR 20/15 CAL ROW
WOMAN 10/7 CAL BIKE OR 15/10 CAL ROW
2) 12/10 AMERICAN SWING 32/24 - 24/16
3) 10/8 FLOOR PRESS 2× 22.5/15 - 15/10

For time:
15 HSPU
1 Legless RC +2Rope Climbs 4m
25cal AB
12 HSPU
1 Legless RC +2Rope Climbs 4m
25cal AB
9 HSPU
1 Legless RC +2Rope Climbs 4m
25cal AB
6 HSPU
1 Legless RC +2Rope Climbs 4m
25cal AB
3 HSPU
1 Legless RC +2Rope Climbs 4m
25cal AB

3 Burpees

3 Burpees
5 Plate thruster /10kg

3 Burpees
5 Plate thrusters/10kg
8 Kettlebell Swings, over head /16kg

3 Burpees
5 Plate thrusters /10kg
8 Kettlebell Swings, OH /16kg
10 Plate lunge thrusters /10kg

3 Burpees
5 Plate thrusters /10kg
8 Kettlebell Swings, OH /16kg
10 Plate lunge thrusters /10kg
12 KB high pulls /16kg

3 Burpees
5 Plate thrusters /10kg
8 Kettlebell Swings, OH /16kg
10 Plate lunge thrusters /10kg
12 KB high pulls /16kg
15 Barbell thrusters /20kg

3 Burpees
5 Plate thrusters /10kg
8 Kettlebell Swings, OH /16kg
10 Plate lunge thrusters /10kg
12 KB high pulls /16kg
15 Barbell thrusters /20kg
18 barbell push press /20kg

3 Burpees
5 Plate thrusters /10kg
8 Kettlebell Swings, OH /16kg
10 Plate lunge thrusters /10kg** 21:00 minutes
12 KB high pulls /16kg
15 Barbell thrusters /20kg
18 barbell push press /20kg

20 Burpees

Treeni 2
Warm Up
2 rounds
1:30 cardio
20 band pull aparts
10+10 single leg RDL
10 db snatch
10 ring row

Strenght
Deadlift 3x8 reps @moderate heavyish, building in weights
Chin ups 3x8 reps @moderate heavyish 2+ reps RIR
rest 2-3 min bwn sets

Accessory Work
3 rounds
12 weighted box step ups
12+12 single arm db row
alt time full round with partner
3x20-30 russian twits + 10-20 alt leg v-ups
rest as needed

3x shuttlerun (à 20m-20m)
6x BBJO
9x DBBSO @15kg