Warm up(10)
3rds
10 side lunge
10 heels to rear
10 plyo

WRK(24)
WRK 3:00 REST 1:00 x6
8 dumbbell power cleans
8 -10m shuttle drops
8 sit ups

Finisher
50 double crunch
1:00 samson stretch

For time
21-15-9 reps of;
Dips*
1-arm KB Rows
Single Arm KB Push Press (each arm)
Cal Row/Bike/Ski

Dip Options: Ring, Bar, Between Box, Box

Build To A Heavy Triple

EILINEN

tai

LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

tai

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

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

WARM UP
If possible go for 10-15 min light jog. Or biking or rowing. Anything that gets the heart rate up.
Jumping jacks, jumping squats, burpees, side to side jumping, single or double under practice. Change what your doing every 1-2minutes.
Shoulder swings clockwise and counter clockwise.

STRENGTH/SKILL

A) Single Leg DL 5x 10/leg use heaviest weight possible.

B) Moby "flower" Bring sally up with air squats and use as heavy weights as possible. (backpack or other) if possible around 20-40kg or as heavy as you can. Have possibility to scale 1 time lighter if absolutely needed but push your hardest not to scale down.
Rest 2min
C) Same song but with alternating lunges and with weights. Yes this will hurt and burn. The song is "only 3:29 long" so you will want to push so hard that two times this song is enough!

WORKOUT
We are going musical today.

A) MC hammer " can´t touch this"

Jumping jack through whole song.
Every time you hear " cant touch this" you do a burpee
Every time during "brake it down Oh Oh Oh" part you do mountain climbers.

90 sec rest: then right in to

B) The Police " Roxanne "

If you can do a small jog in your flat or outside do it otherwise side to side jumps or jump on a small 5cm plate during song.

A burpee every time you hear "Roxanne"

Push really hard !!

Thats 3 songs ruined for you ....your wellcome ;)
COOL DOWN
5-10 min box breathing in to belly in through nose out from mouth. 3 times (breathe in 3 seconds hold 3 seconds breath out 3 seconds then hold 3 seconds). then same with 4 seconds for 3 sets then 5 seconds until you have 10 mins done of this.

For time:

50 box step ups
10 wallball
40 box step ups
10 wallball
30 box step ups
10 wallball
20 box step ups
10 wallball
10 box step ups
10 wallball

TC10

Lepo ja kehonhuoltoa oman fiiliksen mukaan.

A,
Snatch 1x2 at 60% 1RM
Snatch 1x2 at 60% 1RM
Snatch 1x2 at 60% 1RM
Snatch 1x2 at 65% 1RM
Snatch 1x2 at 65% 1RM
Snatch 1x2 at 65% 1RM
Snatch 1x2 at 70% 1RM
Snatch 1x2 at 70% 1RM
Snatch 1x2 at 70% 1RM

Rest as needed between sets.

Complete sets every 1 min.

Bike or Row at a casual pace the remainder of each minute.

B,
Power Clean & Jerk 1x2 at 60% 1RM
Power Clean & Jerk 1x2 at 60% 1RM
Power Clean & Jerk 1x2 at 60% 1RM
Power Clean & Jerk 1x2 at 65% 1RM
Power Clean & Jerk 1x2 at 65% 1RM
Power Clean & Jerk 1x2 at 65% 1RM
Power Clean & Jerk 1x2 at 70% 1RM
Power Clean & Jerk 1x2 at 70% 1RM
Power Clean & Jerk 1x2 at 70% 1RM

Rest as needed between sets.

Complete sets every 1 min.

Bike or Row at a casual pace the remainder of each minute.

C,
For quality:
10-8-6-4-2 reps of:
Tempo Goblet Squat, pick load
Ring Push-up

3 secs up and down for both movements.