4 sets: 7 Front Squat + 13 Back Squat.

Bar from the ground, or use a rack for switching the bar to your neck.
Rest as needed. We will redo this same workout week. Scale if needed.

The Ghost of Kehä

5 rounds of max reps

1 min HSPU
1 min double unders
1 min row for cal
1 min burpee
1 min rest

Every minute on the minute for 10 minutes alternating

• Odd: 5 Sumo deadlift for speed @ 60%
• Even: 3 High box jump

00:00-05:00 min
Max rep wall ball
(You go i go)

05:00-06:00
One rep for time: high five w/friend

6-24 min*
6 wall climb, split the reps
18 Syncro lunges
36 KB swing (or db snatch) split the reps

*Burpee twist: Every 2 minute on the minute perform 3 syncro burpee (start from the burpees)

Skaalaukset ja painot parin osaamisen mukaan! Have fun!

Note: DB snatch vain kokeneemmille kehäketuille!

15min AMRAP, for QUALITY

8/8 Pistols
8 Rollouts
8 Manual Leg Curls
8/8 Saxon Side Bends
8 V-ups + Knee-Hugs

45 m

400 m ergo / run
20 banded pull aparts

400 m ergo / run
10+10 single arm blade push ups

400 m ergo / run
20 supinated blade ring rows

400 m ergo / run
40 hollow rocks

400 m ergo / run
40 superman rocks

8-12 HSPU
Rest 60s.
6-10 HSPU
Rest 45s.
4-8 HSPU
Rest 30s.
2-6 HSPU
Rest 15s.
1-4 HSPU

3 kierrosta:

3x 3-o linkkari (keskelle ja vinottain vasen ja oikea)
3 x 2-o kylkilankku/ puoli (jalan irrotus ja koukistus)
5+5 x lintukoira (lankusta ristikkäisen käden ja jalan ojennus)
20 x vatsakierto + flutterkick-jalat

10 Snatches (40/30) or ~50%
change weights
8 Snatches (50/35) or ~60%
change weights
6 Snatches (60/40) or ~70%
change weights
4 Snatches (70/50) or ~80%
change weights
2 Snatches (80/55) or ~90%

(Time cap: 10min)

Shoulder press 5 x 5 (40-60%)
Sarjapalautus 1-2 min

Pidät kilot 40-60 % välillä ykkösmaksimista.