Accumulate 100 band pull aparts
Accumulate 2 min in L sit hold

8x 90s. ON / 120s. OFF

• Go hard, but sustainable pace.

(4x Row + 4x Air bike)

2 rounds:
HSPU
40%/max reps
Rest 60s.
30%
Rest 30s.
20%
Rest 2.5min...

"Tapsan Tanhut"

As long as possible in 30 minutes
1-2-3-4-5-6-7.......
Deadlift 1,5 x body weight
Bench Press 1 x body weight
Clean 0,75 x body weight

...kinkun polttoa parhaassa seurassa 🤗

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes:
1 Front Squat
Even Minutes:
3 Back Squats
Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

Optional Accessory:

WEIGHTLIFTING

Squat Clean Double, Drop and Go, every 90sec

3 set@55-65% RPE 3
3 set@65-75% RPE 3-4
3 set@75-85% RPE 4
3 set@90% RPE 4-5

Total of 12 doubles. Scale if needed

Kettlebell Technique

Clean & Jerk
Snatch

Own warmup (always like this, if Warm up is not set)

On the minute 10min. (Start on every minute) :
12 Kettlebell Swings (overhead) 24/16 kg

Metcon:
For Time: KAREN 150 wallball shots (men rx´d 20lbs / women 14lbs)

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 20-40 Wall Facing Shoulder Taps
2) 3-5 False Grip Walk-Ins
3) 6-10 Cuban Press
4) 15-30sec L-Hang
5) 5 Facing the Wall Squat, TEMPO 5550 (5sec down, 5sec at the bottom, 5sec up)
6) 3min easy aerobic (row/bike/ski…)

3x2 @92-95%