50-40-30-20-10 Reps for time :

Double Unders
Sit-Ups

TC 10

Clean and jerk doubles
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 73%
1 @ 75%

Clean grip deadlift - 3 seconds to the knee (ensure bar path is correct)
5 x 2 @ 90% of max clean

Tempo front squat - 4 seconds on the way down, controlled on the way up
5 x 3 @ 75% of max front squat

Strict press
5 x 3 @ as heavy as possible

WU
3rds
20x hiihtohyppy
10x KB/DB swing
5x burpee
+
2rds
5+5 hang power snatch
10x DU/jump over line

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

--

SN
5x2@kevyt pal 2min

--

CLEAN + SQUAT JERK
5x2+2@kevyt pal 2min

--

BOX JUMP Straight Leg
5x6 pal 2min

EMOM’16
1. 10 HSPU
2. 30-50 DU

10 Kierrosta

20 Askelkyykky
10 istumaannousu
5 Paholaisen punnerrus yhdellä käsipainolla
10 Kyykky
20 Tuplaa tai 40 yksittäinen naruhyppy

Heti 10 kierroksen jälkeen
1 mailin juoksu

2-4rounds:

20-30s side planks
20-30s wall sit hold
40-60s D-ball hold

Pystypunnerrus Max5
-eli nousu vitosilla päätyyn asti, mutta ei fail!!

Kapea penkki 5x1x80%
-stopit

Alatalja 5x15
-kapea kahva

Pystypunnerrus 1xAmrap
-kuorma noin 80% max5:sta

Entry key 3200m row
➡️ With 1 ball all the time
160 wall ball (2 work together, 1 row, 1 rest)
120 pull ups ( 2 sync. , 1 keep the ball, 1 row)
80 air squat (3 sync. , 1 row)
Run to Arktikum stairs up with the ball. (3 run, 1 row)
40 T2B ( 2 sync. , 1 hang bar with ball in your knees, 1 row)
20 box jump over (2 walk sync. (1 ball), 1 front plank, 1 row)
Run together 800m

Best result: max meters row

🆘 Penalty if you drop ball: 5 burpees sync.

For Time [22 Minute Cap]:
50 Kipping Handstand Push-Ups
50 Toes to Bar
50 Calorie Echo Bike
50 Dumbbell Box Step-Overs (24"/20")
50-ft. Right Arm Dumbbell Overhead Lunge 
50-ft. Left Arm Dumbbell Overhead Lunge

Dumbbells: 22.5 / 15 kg's

*Performed with 1 dumbbell overhead and 1 dumbbell in the front rack.