15 Min EMOM of:
1st Min
Weighted Ring Push Ups 8-12 reps
2nd Min
Weighted Strict Chin Ups 4-6 reps
3rd Min
MB GHD Sit Ups (9Kg) 10 reps

3 x 4 min EMOM

1. 3 Strict HSPU / negatives
   6 strict toes to bar / leg raises

2. 4 deficit Kipping HSPU
   7 Kipping toes to bar

3.
5 Kipping HSPU
8 Kipping diagonal toes to bar ( 4+4 )

Jos jää aikaa, vatsat !

GHD 3 x 15 ( + 5kg )
Db snatch 3 x 16 ( 15 kg)
10min easy pace row

Basic Endurance 50 minute

6 minutes Any Machine
2 Rounds:
5 Strict Pull Ups
10 Deadlift w/ Dumbbells
15 Goblet Squat w/ Dumbbell
6 minutes Any Machine
2 Rounds:
20 Box Step Ups
20 DeadBugs

PM: 140 min
Warm up for 20 min

1.MU
- Drills
- MU 8x1 + 8x2
- MU x24

2.Weightlifting
E2MOM16: Split jerk x 3

3.Running intervals
E3MOM24: 400 m run on assault runner
Times: 1.57, 1.57, 2.01, 2.00, 2.01, 2.02, 2.01, 1.57
12-12.5 km/h
HR 169/185

4.Strength accessory
4 sets:
7 strict pull ups
8 shoulder press - 29 kg

Recovery 15 min

Takakyykky.
8x70
8x80
8x90
8x100
2x8x110
Prässi
8x160
8x210
8x260
8x310
Lantionnosto
8x120
8x150
8x180
8x210
Vatsarutistus
5x20
65kg

squat clean + split pos. push jerk w. step practice

7' AMRAP
3 squat clean
5 burpee air squat
3 clean & jerk
5 burpee push up

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(27)
WRK 7:00 REST 2:00 x3
200m run
20 alternate db shoulder press
20 sit ups

Finisher
60 rtw
1:00 samson stretch

• Foam Roll Lateral Hip x 60s each side
• Active Straight Leg Raises x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)