200M Run

20Min OMEM
2 Burpees
5 Air Squats
7 Jumping Jacks

200M Run

Wall ball ja push ups (21 – 15 – 9)
Pallo 9 kg/ 6 kg, mustan viivan yli. Etunojapunnerruksessa rinta maahan

5 Rounds of the following
5 HSPU
200M Run

5x5 Strict Press
5x5 Strict Pull Ups
Note: Alternating sets with Strict Press and Pull Ups

3 Rounds

Max reps alternating pistols in two minutes
Max reps KB snatch 70/53lbs in two minutes (switch hands anytime)
Rest 1 minute

Deadlift 2x15
Ei vyötä ei poukkuja

Session Two

Deficit Deadlift 5x8@moderate weight. (20/15kg plate under feet)

Ladder Up 13'
2-4-6-8……ect

Snatch
Ring dips

60/40

Emom 5
Clean pull + hang squat clean + split jerk @50-60%
rest 2 min
Emom 5
2 squat cleans + split jerk @60-70%
rest 2 min
Emom 5
1 clean and jerk @70-90%

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

choose one or two
back squat 3x3@80%
bench 3x3 @80%

Metcon(8)
tabata
squats
pull ups

Metcon-comp(8)
tabata
pistols
c2b

Finisher
100 knee tap crunch
stretch and roll