1A) Tempaus lantiolta 3x5
1B) Allemeno 3x5
1C) OHS 3x5
2) Allemeno 3x3x70%, 3x1x80%
3) Raaka tempaus 5x3x70%
4A) EK 3x6x60%, räjähtävä pohjasta pohjaan
4B) vauhditon kolmiloikka 3x3
merkkaa kokonais volyymi tulokseksi

Front squat 2 RM, then max reps Back squat @ same weight

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

**WU
6-8min. at easy pace
**8m bear walk
5+5 push press
10x russian twist
12x plank shoulder tap
10x KB/DB swing

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

• 3 Round of:
Standard Push Ups 25 reps
GHD Sit Ups 25 reps
Handstand Walk 2:00 @ max meter
3:00 rest each round

RestDay!

Lepoa/Huoltoa/Uintia!

Arm Rotation - 45 seconds
Other Side - 45 seconds
Push-ups 45 seconds
Jumping jacks 45 seconds
Jump rope 45 seconds
Sumo squat 45 seconds
Shoulder Tap - 45 seconds
Plank - 45 seconds
Handstand - 45 seconds
High Knees - 45 seconds

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

A
A. Warm Up

pvc+mobility
Row 1k
10 Muscle Clean
5 Front Squat
10 H. Power Clean
5 Front Squat
10 Power Clean
5 Front Squat

B. Forza
Warm Up
Hang Squat Clean
6×3
Poi
Squat Clean (partenza da sotto le ginocchia)
8×2 @90%

C. For Time
6 Rnd
5 Squat Snatch
200mt SKI erg
5 Squat Snatch
Rest 90"

D. Skill
KB Snatch
5×10
Set 1: Peso medio
Set 2: Peso Alto
Set 3: Peso leggero
Set 4: Peso Alto
Set 5: Peso medio

E. For Time
6-8 Muscle Up
20 Pull Up
25 Push-up
30 HSPU
25 Push-up
20 Pull Up
6-8 Muscle Up
F. Optional
Rnd 1-3
3×1'
Shoulder Tap (faccia al muro)
4×15
GHD Sit-ups
5×1'
FS HOLD con bilaciere 30-40% @1rm