For time :

30 Wallball
30 Push Ups
30 Box Step Overs
30 Deadlift 50/35kg

TC 9

Warm up
2 rounds
1:30 cardio machine
15 hip bridges
15 air squats
5 inch worm with push ups
5 dynamic squat strech
8+8 suitcase deadlift
4 single arm devils press

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Kettlebell or Dumbbell Thrusters
rest 2-3 min bwn sets

Every min for 12 minutes
min 1 - Suitcase Deadlifts x 10+10 reps
min 2 - Single arm Devils press x 6-8 reps
min 3 - box jump x 8-12 reps

Warm up
2 rounds
1:30 cardio machine
:45 Plank Hold
:45 Squat hold
10m inch worm
12 ring row
4+4 lateral box step ups

8+8 single arm db floor press

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Strict Chin Ups + Push Ups
rest 2-3 min bwn sets
On push ups you can go for weighted push ups on lower reps.

Every min for 12 minutes
min 1 - Rowing sprint x 20 seconds
min 2 - weighted box step ups x 8-12 reps
min 3 - wall ball shots x 8-12 reps

EMOM 8

1 minute : 13 Box Jumps 24"/20"
2 minute : 35 Single Unders

For time:

The front squats must be done without a rack - Clean it and go (A squat clean does not count as a squat in this workout)

• 20 Front squats 60kg
• 40 Bar facing burbees
• 20 Front squats 60kg

Tiukka rengas mu 5x2

1 push jerk 60/45kg
2. frontsquat
3. power clean
4. bmu
5. burpee to target
6. t2b
7. wallball
8. hspu
9. devilspress 2x 22.5 / 15kg
10. jumping lunges
11. c2b
12. power snatch

Töntöjä 6x2 (kahden kierroksen jälkeen nosta painoa)

3 kierrosta
Takakyykky 3x3
Bulgarian split squat 3x5+5
Ghd 3x10