Warm Up
3 rounds
30 high knees
10 alt leg rdl with bodyweight
10 reverse lunges
3 push up to downdog pose

test few couple / few reps of each workout movemnt

WORKOUT
5 rounds
20 sit ups
10 single arm devils press alt hand / burpee pull ups
5+5 single arm kb/db clean&jerk
rest 2 min bwn rounds

if no equipments then 10-15 push ups and 3 wall walks

Accessory Work
3 sets
10-15 bed sheet body rows / ring row / db rows (single arm or double hand)
10-15 bulgarian split squats (strech at bottom, controlled movement)
30-50 russian twists , feet off the ground
rest 1-2 min

A: Hip snatch+ Snatch up to heavy
B: Power clean + Hang power clean+ push jerk
C: Emom 7’ :power clean and jerk increase weight

Warmup: 2 Rounds or 10min 
10 Banded Good Morning
10 Banded Squat
10 Banded Shoulder Press
10 Banded Thruster 
10 Banded Btn Press
10 Banded Oh- Squat

Warmup2:
Emom12
A: 10 Squat
B: 10 Shoulder press
C: 10 Thruster
D: 10 Ring row

Seuraa videota ja tee samalla mukana.

RestDay!

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

EMOM’12
1. 12 GHD sit up
2. Sandbag hold 40sec
3. 12 GHD hamstrings

Back squat 5x5

5 x 3 @85%
*Every 2 min

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Half Pigeon Stretch on Box
MIN 2 - Lat Prayer Stretch on Box
MIN 3 - 1:00 Child's Pose