Beginners:
A) Skill work
B) Bodybuilding

• 5-5-3-3
  Pull up (kuminauha, low bar tms) , jokaisen sarjan jälkeen 3-8 kipping swing

• 3-4 rounds
  Landmine bent over row 10-12
  Banded lat.rows with KB 8+8
  Bicep curl 10-15

• 2 rounds
  15-20 reps
  V-ups
  Supermanrock

Advanced:
A) Skill work
B) EVERY 90 SEC x 6
1-5 pull up / ttb
C) Bodybuilding

5 rounds:

5 power clean @60/40kg
20 air squat
5 power snatch
20 air squat

12 min EMOM
4 back squats 100kg/70kg
4 T2Bs

Front squat
6x1 60->85%

5x5 Deadlift, heavy but not max.

*stack 2-3 plates under one end of bench depending on arm length
*face down on bench (put a towel under your face)

superset with:
single leg TRX glute bridge 4x10/leg

torsion control 4x20 (3sec pause)

30-45sec mobility (trainers choice)

4-4.5min rounds
25min

5x6 (v2)

Viikko 2

16:00 EMOM
Minute 1: 30 Double Unders
Minute 2: 15 Hang Power Cleans @52.5/35
Minute 3: 30 Double Unders
Minute 4: 15 Wall Balls @20/14

• Rx+: @60/42.5 + Min 3: 7.5m HS Walk + DUs

4 x 8

FLOOR PRESS
3X60%
3X70%
2X8X75%
8+ 75%