1). Tempaus raakana boxilta polven korkeudelta 4×3 @75%
2.) Rinnalleveto raakana boxilta polven korkeudelta 4×3 @75%
3.) Rinnallevedon veto korokkeelta 10min emom 3toistoa
4.) Boxi kyykky 3×10

5 x 3 min on / 1,5 min off
12 x Burpee maastaveto (2 x 22,5/15kg DB)
9 x Käsipainothruster (2 x 22,5/15kg DB)
Loppuaika maksimikalorit soutulaitteella

AM: 50 min
Conditioning
EMOM40
1) 13 cal run
2) 13 cal bike
3) 13 cal row
4) rest

PM: 80 min
Strength
Back & chest
- Strict pull ups 13-11-9-7-5
- Bench press 4 x 8 x 40
- Incline DB bench press
- Cable row
- Cable flye
- DB press arnold
- Sa. DB row
- Face pull

Voima
E3MOM, 5rds
KB hang Muscle clean 5+5
-nouseva paino

WOD
3 rounds for time:
12 up down
21 DB hang snatches
6+6 single arm db thrusters

2 rounds for time:
• 25 cal Row
• 25 Wall Balls 20/14#
• 25 Med Ball Cleans 20/14#
Goal: sub 10 min.

Active Recovery Session
Full Body Warm Up Mobilty
then

3 rounds
10 reverse snow angels
10/10 external DB rotations
10/10 bulgarian split squat (bodyweight)
1000m light pace row
after full round take some water and go for next round

then

3 rounds
10 banded pass throughs
3-4 wall walks
10-20 scapula rolls on pull up bar (pyöritä eteen/taaksepäin)
5+5m front rack duck walk with light kettlebell
40/32 calories air bike
after full round take some water and go for next round

Relax for few minutes and do some deep breathing during streching or just sitting around.

A,
Ring MU progression
- false grip strength
- floor work
- kip swing
- transition with rubber band
- transition on box
- strict work

B,
Every 30 sec x 6
3 Strict t2b
Every 30 sec x 6
6 Kipping T2b
Every 30 sec x 6
8 V-up

3 min rest

Every 30 sec x 6
2 Strict HSPU
Every 30 sec x 6
4 Kipping Hspu
Every 30 sec x 6
6 Push up

20 min for quality. 16kg KB

10 KBSDLHP
10 Goblet Squats
300 m suitcase carry

Suitcase carry was difficult

145 min
Warm up for 20 min

1.BFLY/CTB
- BFLY x 45
- BCTB x 10 (singles)
- KCTB x 5 x EMOM6

2.WL
A. Snatch pyramid work
1x3x80 % - 44
1x2x85 % - 47
1x1x90 % - 50
1x3x85 % - 47
1x2x90 % - 50
1x1x95 % - 52
- New set every 90 s.

B. Snatch consistency work
15 Squat snatch x 65 % for time
- 36 kg
- 2.33

3.Pause front squats
Every 2 minutes x 4
1 Pause front squat
- 50 55 57.5 60 kg

4.Accessory
40 s. work, 20 s. rest x 3 rounds:
1. Landmine rotations with split jump - 10 kg
2. Chinese plank (posterior chain)
3. Plank hold + rotation to side plank, alternating

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 75% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
6 @ 72%
5x4 @75%

C) Accessory:

Banded strict CTB pull-ups, 5 x 12

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Diamond push-ups, 4 x 12

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3 x 15 Weighted back extension on GHD

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3x
30 Russian twists
20 Slow knee tucks