2 rounds for quality:
45s erg
10 90/90 hip strecht + ext alt.
10 wall squat with miniband
8+8 plate thoracic rotation

Penkki 3x90%

Penkki käsipainoilla 5x5
-stopeilla
-räjähtävästi
-kuorma noin 50% eli jos esim penkkimax 120kg —> 30kg kässärit

Takaolkapääsoutu 3x20
Facepulls 3x20
-supersarjana eli liikepari peräkkäin ilman taukoja

Vasarakääntö käsipainolla 3x15 / käsi

3x 5min AMRAPit /3min lepo

1)
"Cindy "

2)
9/12cal koneella
25 Tuplaa/ Sinkkua

3)
6+6 KK/KP thrusteria
8 Istumaannousua

Negative Pull-up
5 x 10

Start from chin above the bar, go down slowly (2-3s), stand back up.

Hspu practice
.
.
Gymnastics holds

5sets:
20s ON / 40s Off
1) hs hold
2) chin over bar
3) top of push up
4) hollow/ tuck

tall snatch
4 x 3

snatch balance + overhead squat
3 x 3+3 @50-65%
3 x 2+2 @65-75%
3 x 1+1 @75-85%

3 sets
10 snatch grip barbell row
10 barbell sit-up

Warm Up
2 rounds
2 min cardio (ski, row, ab)
15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
45-60s supinated grip bar hang
30-45s front leaning on low rings (punnerrus lankku pito)
30-45s hip bridges with pause at top
then start strenght part

Strenght
Building to todays heavy singles on both movements
3 Pause Bench Press + 3 weighted Strict Pull Up
2 Pause Bench Press + 2 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted Strict Pull Up
2-3 min rest bwn sets

Set 1: 65/40%
Set 2: 75/60%
Set 3: 83/70%
Set 4: 90%+/80%
Set 5: 95%/90%
Set 6: 100/100%

Metcon
10 min amrap
3-5 pull ups / ring rows
5-7 push ups / box push ups
7-10 air squats or max reps in remaining time
last time we did this as 10 min emom, now its amrap. try to get more reps in! same reps than last
time on each round!

3 x EMOM 10

A. EMOM 10
1. 12/10 cal ski
2. 12 x DB front squats @2 x 22,5/15kg

-Rest 3 min.

B. EMOM 10
1. 50 x DU
2. 15 x KB swing @32/24kg

-Rest 3 min.

C. EMOM 10
1. 12 x wall ball
2. 12 x box step ups with med.ball

WARMUP:
45-60 sec Down dog + cobra
45-60sec WGS
45-60sec Scapula pushup circles

BACK:
6-10 Back flexion with band/ without
6-10 Back extension with band
6-10 Windmill
6-10 Core punch with band

HIPS:
6-10 Hip external and internal rotation + abduction
6-10 Banded hipflexors + hollow hold
6-10 Starplank reach
6-10 Ankle mob. with roller

SHOULDERS:
6-10 External + internal rotation with DB
6-10 Banded single arm flexion to extension
6-10 Banded shoulder circles
6-10 Hanging scapul circles

NECK:
45sec Elevated neck CAR
45sec Neck lifts elevated

Warm Up
2 sets
2 min cardio
5 russian baby strech / tempo wall squats
5+5 squat strech / tempo cossacks
5 inch worm + push ups
then 2 sets with empty barbell
5 romanian deadlift
5 power cleans
5 pause front squat
5 push press with pause at top
then start to climb up for workout weights

Strenght
3-3-2-2-1-1-1 reps, building to heavy single
Power clean&jerk
rest 1-2 min bwn sets
Front Squat 5-5-3-3reps @70-85% of 1rm (RIR 1-2)
rest 2-2.5 min bwn sets

Metcon
Tabata with Air bike or Rower (90% effort)