1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

2 rounds

5/side Bottom-up KB presses
50 Speed rope skips
10 V-ups
+
2 rounds
10 Handstand shrugs
5/side Single-leg DB clean and jerks
8-10 Push ups
+
2 rounds
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

6 x (4 alternating lunges + 4 back squat)

start ~50% bs and build.

Go every 3:00

20 box step ups with medball
10 sit-ups
20 wallballs
10 v-ups

Max kyykky

Max 125kg

8-8-6-4-4

Go every 2:30

10 minutes easy row

2 minutes bodyweight Pulling or Pushing movements*

10 minutes easy bike

2 minutes bodyweight Pulling or Pushing movements*

*pull-ups, TTB, BMU, push-ups, HS holds, HS walk, HSPU, wallwalks etc...

Paritreeni YGIG (voi tehdä yksinkin)
200 m laite
15 abmat
10 burbee
15 kyykky
5 leuka
x3/ toinen pitää säkkiä tai wb

Build to workout weight for DB movements
* Practice few sets of HSPUs and DUs between sets
+
2 rounds @ increasing pace
3 Strict handstand push-ups
3 DB hang power cleans
3 Kipping handstand push-ups
3 DB shoulder-to-overheads
20 Double-unders
+
Prep part B movements during the rest after part A