For time:
~2022 kg Dead lift ( esim 20 x 101kg tai 40 x 50 kg)
~2022 kg KB Swing ( esim 92 x 22 kg tai 126 x 16kg)
~2022 kg Hip Thrust ( esim 20 x 101kg tai 40 x 50 kg)
20 Burpee
22 Box Dips

Hyvää Uutta Vuotta 2022!! Ja voimaa tulevan vuoden treeneihin!

1. 10 hang squat clean 35kg
2. Wall walks 3+
3. rest

For time:
1 Clean 100/70kg
2 Pistol squats
3 Burpees
4 STOH 60/42kg
5 T2B
6 HSPU
7 Box jump over 60/50cm
8 Pull-ups
9 Wallballs 9/6kg
10 Alternating DB snatch 22,5/16kg
11 Abmat sit-ups
12 D-ball over shoulder 60/40kg

Start with 1 Clean. Then do 2 Pistol squats and 1 Clean. The 3 Burpees, 2 Pistol squats and 1 Clean. Continue this way until the final round of 12 D-ball over shoulder, 11 Abmat sit-ups and each movement descending In repetitions all the way down to 1 Clean.

Meikäläisen synttäriwodi :)

FOR TIME:
26 db hang power cleans @2x22/14kg
26 box jumps
26 wall balls @9/6kg
26 box jumps
26 toes to bars
26 box jumps
26 db thrusters @2x22/14kg
26 box jumps
26 cal bike/row
26 box jumps

Every running 4 minute x8 Deadlift (Rpe7)

1. Split box jumps x 3 o/v + 2 burpee x4
2. Ball side throw to wall x 8 o/v
3. Pendlay row + floor press x 8/8
4. Pull up x 3
5. Suitcase swing KB x14

AMRAP 36 min (RPE 7)

Loppuun ergolla parin kanssa vuorotellen
4x nosto 90% tehoille ja pito 5s. Noston kesto 10-15s.

5-10min Row/Airbike/Bike/Run
Then 3-4 rounds:
9 KB Deadlift
7 KBS
5 Goblet Squat
20sec Plank Hold

---

5-10 Down Dog to Cobra
10-20 Banded Good Morning

Alternate “A” and “B”
Every 4 mins x 8 sets
A,
4 burpee Pull up
8 HR push up
12 wall ball @9/6kg
16 Kb USA swing @24/16kg

B,
Every 4 mins x 4 sets
4 burpee T2B
8 HSPU kipping/ Pike Push up
12 Box jump @60/50cm
16 air squat

Goal : sub 3 mins work in each set
After 4 sets keep 3 mins REST!

3-5 rounds NOT for time (a.k.a
for quality):

800m Run
12 C2B
10m D-Ball/Sandbag/Yoke Carry
12 Single Arm DB Jerk (6+6)
10m D-Ball/Sandbag/Yoke Carry
12 TTB

Overall RPE 3-4, go by feel and
rest as wanted.
Target: move with good form
and try to do sets unbroken or
with the rep scheme that
challenges your fitness level.

Loadings:
Rxd: 30/22,5kg
Masters: 22,5/15kg
Tailored: 20/12,5kg

Tailoring Options:
Run→ Row 1000m
D-Ball/Sandbag/Yoke→ Banded
Barbell Walk
DB Jerk→ decrease loading
TTB→ Hanging Knee Raise

OH squat 3x8 reps