Warm Up
2 rounds
2 min cardio
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
2 sets
6-8 back rack split squats (takajalka 15kg levyn päällä "korokkeena") (tempo 2X11) (R/L)
rest 1.5 min
6-8 banded strict pull ups (tempo 2 sec lowering down, no pause, up, 1-2 sec hold at top)
rest 1.5 min

2 sets
10-12 tempo goblet squat (kantapohjien alle 10kg levy korokkeeksi, etureisi painotus)
rest 1.5 min
10-12 chainsaw row (2 sec down, no pause, up, 1 sec hold at top)
rest 1.5 min

Metcon
For quality at 70-80% effort
2-4-6-8 reps of
strict knees to elbows
renegade rows with rx dumbbells
perform 8/10 cal assault bike or 10/13 cal bike erg/row erg at moderate/fast pace after each set

Back Squat

6 x 3 @ 75 - 85%

Go Every 3:00

A) On the minute for 8min
1. 2-4 ring muscle-up
2. 10-12 hollow rock + arch rock

B) For time with partner
100 box jump (+ ring support hold)
100 wall ball 20/14 (+ bar hang)

Other athlete has to be on hold/hang while doing reps in box jump & wall balls. Switch how you like with partner and accumulate reps.

Tempaus-veto+Tempaus riipusta polven alta
3 sarjaa
-2+2
2 sarjaa
-1+1

E5MOM x5

20/15cal row
8 power clean 60/40kg
8 bar over burpee

Target under 2,5-3min

EMOM x32

1) bike
2) 1-3 rope climb
3) row
4) 1-5 wall walk

6 x 5min on / 1min off: (alt. A & B)
A)
200m row
5 pullup
10 pushup
15 airsquat

B)
10 DKB deadlift 2x16/24kg
8 DKB fr. walking lunge
6 DKB push press
40 DU / 60 SU

RPE 4-4.5

-> pullup skaalaus: jumping pullup -> ring row

Back squat

3x5

For time:
40/32 Row / bike Calories
40 Walking Lunges
Kettlebell Farmers Carry, 2x24/16 kg, 100 m (10x10m)
30/24 Row/ bike Calories
30 Walking Lunges
Kettlebell Farmers Carry
20/16 Row / bike Calories
20 Walking Lunges
Kettlebell Farmers Carry
10/8 Row / Bike Calories

Timecap: 18 mins

1 RM