A)
Back Squat:
9-6-3
- each set the heaviest weight possible with good form
- 3 mins rest
- 2-3 warm up sets

B)
DB Split Squat 3 x 8 each. Rest 60s.
- 3 working sets at the same weight

C)
Crossbody Carry 3/side x 30m
- Challenging effort

Juoksu intervallit
5-7x200m (-3-5s)
Rest 1:3

1x1200m +6-12s /1000m +5-10s /800m +4-8s

10 MIN EMOM
ROW 15 CAL/10 CAL
ME T2B
RESULT IS ALL T2B REPS

1A) CLEAN 4X3X70%
1B) WEIGHTED PLANK 4X30S

12 Min for quality
2 Bmu/Strict c2b
3 Deficit strict hspu
Rest 60s

Rest 4 min

12 min for quality
4+4 Windmill
10 T2b
12 Air squat
24 Double unders

Spicy couplet

AMRAP 8 min
8 Deadlifts 100/70kg
4 Devil presses

Goal 6 rounds

Devil presseihin painoskaala M: 20-22,5 kg N: 15-16 kg
Skaalaa pienemmäksi painot, jos tahti hyytyy paljon. Lyhyt metcon, niin useammassa lähdössä, jos paljon porukkaa.

If you have a training buddy, do the training so that when one does their set, the other rests and then switch. In other words, only one person is working at a time. Your goal is to be as fast as possible within reason aka prioritize good technique but not drag the training along. Otherwise, you can e.g. take pace from our video or just aim to rest between sets the time that you used for the set itself.

2 sets of each in order
• 10 x L-handstand/downward dog scapula pushups
• 10 x L-handstand/bear push-ups
• 45 s L-handstand hold
• 10 x scapula dips
• 10 x tricep dips
• 45 s L-sit hold
• 10 x scapula push ups
• 10 x push ups
• 45 s plank hold

If you have access to a pull up bar or pole (and are not totally exhausted):
• 10 x scapula pull ups
• 5 x pull ups
• 45 s hanging
Remember to alternate the upper hand between sets if you are doing with a pole!

Floor press 5x50%, 3x60%, 2x70%, 1x75%, 1x80%, 1x85%, ME 90%

Hang power snatch
8x2r @ 65%
Go every 60s.

Huoltohommia yläraajoille ja muille yläpuolisen vartalon osille