Every 2,5 minutes for 5 times
5 shoulder press @70% of 1rm.

Every 2,5 min for 5 times
5 front squats @70% of 1rm.

For 6-10 minutes.
Agility/ speed training. This will be a good part for warm up also.

bench press
3 x 2

• leave one rep in the tank
• rest 4 min btw sets
• last rep in every set with one second pause in the bottom

2 x 5

• leave 3 reps in the tank
• rest 3 min btw sets
• last rep in every set with one second pause in the bottom

”Garage Fight”

3 kierrosta
1min Kp thruster
1min Kp tempaus riipusta
1min Hyppy askelkyykky
1min Kp rinnalleveto+työntö
1min Sivuhyppy kpn yli
1min lepo

assistant work:
2-3 rounds:
bicep curl
dips

Power clean pause at catch + Squat clean pause at catch + Dip pause +
Split jerk pause at catch

@ max 60% 1RM C&J

If you can’t do 8 strict pull-ups: 10 minutes to do 5 x 5 strict pull-up or barbell row (no band-assisted pull-ups. Then practice 10 minutes skin the cat with very SLOW descent to hanging.

If you can do 8 strict pull-ups: MU practice.
If you master MU also when tired: Every 2 min 2-5 MU

Bench Press 5+5+ (5-10 reps) on last set @65-75-85%
rest 2-3 min bwn.
Last block on "result area" will be marked 5 reps also, but try to go for more reps than five.

5 rounds for time:

7 deadlift 100/ 70 kg
7 k2e
7 burpee

Tc: 10 min