6x3
-Viikko 1
-Samalla kuormalla

V2

3 rounds of :
6-12 hardened ring row
8-12 reverse flyes (vipunostot takaolkapäille)
rest 2-3 min and repeat

2-3 min light cardio
1-2 min upperback smash
1+1 min lat smash
1-2 min prayer pose

2 rounds
2:00 ergo
:30 bar hang
:30 wall sit
:30 plank hold

7 rounds for quality
15m Reverse Sled Drag
10 each Landmine Rotation
30 Meter Sandbag/Stone/Ball Carry
10 Wall Balls

DELOAD WEEK

A) On the minute for 5 rounds
1. 45s row
2. 45s burpee pull-up
3. 45s shuttle run
4. Rest

B) 3 rounds for quality
8-10 strict toes to bar
20-40s bench hip extension hold

8 min AMRAP
8 push ups
8 pull ups
8 T2B
8 cal row

40min time to get as many points as possible with your partner.
“I Go, you go” and mix anyhow (doesn't need to be same movements as your partner did).

Gather 20-30 points before you switch.

Reps of the following is worth different amount of points.

Sandbag over shoulders 70/45kg - 4 points
Muscle Ups - 4 points

Devils Press - 3 points
Rope Climbs -3 points
Bar Muscle Ups - 3 points

Burpee Box Jump Overs - 2 points
Ring Dips - 2 points
Handstand Pushups - 2 points
Toes-to-bar - 2 point
Knees-to-Elbows - 2 point
Chest-To-Bar - 2 point

Scaled version of any (above) movement - 1 point
Calories - 1 point
Biceps Curls - 1 point
KB Swings - 1 point
DB Snatch - 1 point
Wall Balls - 1 point
Sit-ups - 1 point
Ball Slam - 1 point
Goblet Squat - 1 point
Pull-Ups - 1 point
Double Under - 1 point
Burpee - 1 point
Push-Ups - 1 point

Kipping Pull-Ups Technique

Viikko 44 (2/5)
Treeni 1
Warm Up
1 round
2-3 min air bike/row
5+5 lunge elbow strech
10 wall squat
10 band pull aparts
20 glute bridges
then 2x
3 clean pull + 3 hang power clean + 3 press + 3 tempo front squat + 3 jerk balance
rest 30-45 sec bwn rounds

Weightlifting
2x Power clean + Push Press + Squat clean + split jerk @40-50% (lyhenne pc+pp+sc+sj)
2x power clean + split jerk + squat clean + split jerk @60-70% (lyhenne pc+sj+sc+sj)
Clean&Jerk (C&J)
1@80% , rest 20s 1@80%, rest 30s, 1@80%
1@83%, rest 30s, 1@83%, rest 45s , 1@83%
1@85%, rest 45s, 1@85%
rest 1.5-2.5 min bwn "sets"

Metcon Prep x 1 time :
5 burpees
5 jumping pull ups
5 barbell power snatch
5 barbell ohs
30-50 single unders + 10-15 double unders

For TIme
4 rounds
3 power snatches @60-65% of 1rm
3-5 burpee pull ups

rest 3 min

4 rounds
3 ohs @same weight
25 double unders / 50 single unders