8 rounds for consistency:
8 DB burpees
8 DB alternating box step ups
16 sit ups
250/200 m row
60 s rest

Strength

Bench Press
5x8 Heavy but not max

DB Bent over row
5x8 Heavy but good form

Power slamballs

4x10 Light 4-6kg
Catch on the bounce and try break the ball, full effort power.

Split leg Deadlift

4x10 each leg in split stance 60kg is good weight for focus on glutes and hammys.

10 Amrap

4 Strict hspu
8 TTB
Run 200m

Rest 5

Repeat

5-10min Row/Bike/Ski/Run
3-4 rounds:
10 Banded face pull
10 Banded good morning
10 Banded press

---

Banded shoulder flow

Wod
Treeni:
21-18-15-12-9

Overhead squat 45/30kg (max 50%)
Bar over burpee (tasajalka hyppy)

Hiki:
21-18-15-12-9
Front squat 45/30kg
Bar over burpee (vapaa ylitys)

Tc 14 min

IN 12' FOR TIME
3 ROUND OF:
30 WALLBALLS 9/6 KG
20 SNATCH 40/30 - 30/20 KG
10 DEVIL PRESS 2× 22.5/15 - 15/10

6 AMRAP:

12 pull-ups
6 OHS 60/40, barbell from the ground.

Scaled: mikä tahansa kevennetty piano/tapa.

Front Squat + Split Jerk

6 Sets

3 Front squat + 1 Split Jerk 80% of split jerk

Snatch Grip Behind the knee push press

5x3 Heavy as for allows. no max

Workout

9 Amrap

12 Double KB Russian Swing 24/16kg
9 KB Push Press
6 Bar Muscle up

Rest 10

For Time

30 KB Snatch 15 each side 32/24kg
30 KB OHS 15 each side
20 Bar Muscle up

"SUPERHERO"

3 x a week minimum

5 Rounds Quality

20 Hollow Rocks
:45 Wall Squat hold 90*
TKE (terminal knee extention) 12 each side
L-Sit Single Arm Db hold over head
30 light band pull aparts smallest thin band.

Wod

Mobility

In Pairs working together;
40 Sandbag or DB clean 40/20kg
40 single dB push press 22.5/15kg
(Change and work at the same time)
800m Run together

24 Min AMRAP;

Find a good spot outside if possible.

1 x 4 (65%)
1 x 4 (70%)
5 x 4 (80%)

Percentage from 1RM