2-3 min light cardio
1+1 min front rack streching
1+1 min banded bully
1+1 min banded lat strech
1-2 min deep squat hold, move weight side to side

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:00 easy row to :30 moderate row -> :15 fast row
5 inch worm with push up
10 scap pull ups
5 kip to swings
5 kipping knee raises
10 db hang powe clean&push press alt hand
10+10 single arm db bench press

Rive ja työntö

EMOM 30

min 1 - 9 :
a) 12/9 Cal Row
b) 12/9 Cal Ski
c ) 12/9 Cal Bike
min 10 - 19 :
a) 15/12 Cal Row
b) 15/12 Cal Ski
c) 15/12 Cal Bike
min 20 - 30
a ) 13/10 Cal Row
b ) 13/10 Cal Ski
c ) 13/10 Cal Bike

Onnistuiko?

6 x E2MOM 2 push press @80%

Lepo ja palauttelu. Eat, sleep, train repeat.

60s weighted chinese plank
30s hanging knee raise hold
30s rower pike ups

Warm up(10)
3rds
10 plyo jumps
10 heel grab
10 single leg deadlift

WRK(30)
WRK 5:00 REST 1:00 x5
5 upright rows/ring rows/pull ups
5 burpees
5 squat press-
squat tempo two sec down-three sec hold-two sec up
press tempo-two sec up-three sec hold-two sec down
25 jump rope

Finisher
50 round the world(abs)
1:00 samson

3*8-10 reps

Front Squat
Bicep curl + Press
DB fly

Single leg DL
DB Row

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then

With barbell go 2 times through this:
3 snatch deadlifts
3 snatch pulls
3 muscle snatch
3 snatch grip pp behind neck
3 OHS with 2s pause