Run 800m
50 pull-ups
100 push-ups
150 air squats
Run 800m

TC40min

Emom6

1: sit-ups
2: 0:20 hollow hold
3: 0:45 reverse plank

4 rnds for time
15 wall ball
12 KB swing @ 24/16kg
9 burpee

T.C.: 15' 

Back Squat

3 x 3 @ 75 - 80% ( RIR 2+ )
3 x 2 @ 85 - 90% ( RIR 1+ )

SO 3:00

4 x 9 min AMRAP with 2min recovery in between

AMRAP 1

400m run
20m sled push
20 x kb swings

AMRAP 2

300m row
10 x DB Devils press
10 x Burpee over rower

AMRAP 3

400m run
16 x KB Goblet squats
20 x Sandbag Lunges

AMRAP4

300m ski
12 x push press
20 x alt. V-ups

5 rnds for quality
1 slow eccentric pull up
5/5 renegade row
10 lat pull down

deadlift 5x5, increasing weight, last set is rpe 6 (easy!!)

WARM UP 10min 1-2 rounds

5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× PLATE DEADMAN TO BARBARIAN

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

5+5×/side PLATE DEVIL'S HALO

10× PLATE RUSSIAN TWIST with PRESS

10m LONG STEP WALKING LUNGE

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video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: DEADMAN TO BARBARIAN

video: DEVIL'S HALO

video: PLATE RUSSIAN TWIST with PRESS

video: LONG STEP WALKING LUNGE

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
1×2× 1+3+2@barbell, 1+3+2@up to 65-70%, sn-%, rest btw sets 2min

SNATCH
2×2@75%, sn-%, rest btw sets 2min

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POWER CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen
1×2× 1+[2+2]@barbell, 1+[2+2]@up to 60-70%, jerk-%, rest btw sets 2min

CLEAN + SPLIT JERK *split both side 1+1
2× 2+2@75%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + SINGLE LEG RDL with ROTATION
5 +[5+5]@68%, 3 +[5+5]@77%, 1+ +[5+5]@86% max effort for final set, fs-%, rest btw sets 2-3min

*tee single leg rdl w/ rotation HETI etukyykyn perään, tällä kuormituksella:

5+5@dumbbell, heavy+ weight *RPE9-10, 0-1 reps left

*HOX! jos et tiedä etukyykyn ykkösmaksimia, laske teoreettinen etukyykyn ykkösmaksimi kehonpainosta ~80% tai takakyykystä ~90%.

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video: SNATCH PUSH PRESS

video: SNATCH BALANCE

video: PUSH JERK in SPLIT

video: SINGLE LEG RDL with ROTATION

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

HALF KNEELING LANDMINE PRESS
PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista
PLATE HALO CHOP

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video: HALF KNEELING LANDMINE PRESS

video: PLATE BRIDGE PRESS & PULLOVERS

video: PLATE HALO CHOP

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

Voima 3x
6x Takakyykky v1
6+6 Pystypunnerrus käsipainoilla v1

Metcon
Emom 12
1) 40s koneella
2) 10-20 Kahvakuulaheilautusta
3) Lepo

"Choose one of the day's endurance workouts. If you're feeling good and energized, you can do both workouts."