Jalkakyykky 3x5x70% (prosentit suuntaa antavia)
Penkkipunnerrus 3x5x70%
Jalkojennosto roikkuen 3-4x12-20 (polvennostot ok)
Pystysoutu tangolla 3-4x12-20

Loputon Loppiainen:
Buy in: EMOM 5min
2 wall climbs
Rest 1min, then:
"Death by: burpee-air squats"
EMOM for as long as you're "dead" :)
Min 1: 1 burpee + 1 air squat
Min 2: 2x 1burpee + 1 air squat
Min 3: 3 x 1 burpee + 1 air squat
Min 4: 4reps
Min 5: 5 reps
Etc....
You must complete full burpee (stand tall +jump) and then do the full air squat (finish by standing tall) before starting the second burpee.
Continue until you're not able to perform the reps required. Don't give up too easy!!
Rest 1min, then:
Cash out: EMOM 5min
2 wall climbs

Dennis
Tall Clean

Complex

Clean pull *shrug
Power Clean
Front Squat
2 Push jerk

For Time 10-8-6-4-2 Clean & Jerk

Banded Alphabet:
2 x 1 each side. Rest 60s.
+
-Pigeon Pose x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

4x8 @ 7.5 kg

7x3
Rest 2-3min..

A,
Week 1

Hang Clean & Jerk : 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Find your heaviest perfect set of 3 and make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set)

B,
3 rounds for time of:
20 Dumbbell Thrusters @22,5/15kg
20 Lateral Burpees Over Dumbbell

Goal: sub 12 mins

C,
Midline
3 rounds for quality of:
3 Toes-to-bars
5 Hanging Leg Raises
7 Hanging Knee Raises
9 L/9 R Standing Teapots, pick load
18 Russian Twists, pick load

Hanging Leg Raises- to parallel
Standing Teapots- moderate load
Russian Twists- light load

A: 8min emom
Triple jump
B: Deadlift 5x5
C: strict chin ups 3xMax
D: For time:
750m row
30 Burpees
15/15 Kb snatch
500m row
20 Burpees
10/10 Kb snatch
250m row
10 Burpees
5/5 Kb snatch

A,
Complete as many rounds as possible in 40 mins of:
max rep Bike Erg Calories, 3 mins
2 rounds of: 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks @47/34kg

B,
For quality:
3x10 Inverted Rows
3x8 L/8 R Single Arm Strict Press, pick load

Inverted Rows- 3 secs down, 3 secs up
Single Arm Strict Press- 3 secs down, 3 secs up