45 min PK
1500m machine
100 rope jumps
10 Barbell OHS with 3s stop at the bottom
30s HBH
30s ABH
10 jeffersson curls with kettle bell
15 sit ups
10 barbell bicep curls
10 barbell shoulder press

4 rounds for time
weight 60kg/40kg
5 cleans
5 front squats
5 STOH
5 back squats

5 rounds: 2min on, 30s off

1) bike
2) row
3) ski
4) echo

(1min easy, 1min moderate)

Rest day - what did you do?

4 sets:
7 Front Squat + 13 Back Squat 60/40kg

Use a rack if necessary when switching the squat
Rest 2min / Do in pairs
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25min for quality
1 Min Jumping Rope
10 Pull up
20 Air Squat
10 Push up
20 Abmat sit up

You can switch pull-ups & push-ups for different variations every round (chinup, diamond push-up etc)

DELOAD WEEK

Easy aerobic conditioning

5 rounds
2min easy row
2min AMRAP:
8-10/side russian twist
10 back extension
2min easy jog
2min AMRAP:
10 steps walking lunges
5 burpee step-up

Päivän kilot kompleksissa

1 maastaveto
1 rinnalleveto
1 rinnalleveto riipusta
1 työntö

3 rounds for quality
5 Strict T2B
5 power wheel roll outs
15 s hand stand / HS against the wall
5 pull ups behind the neck
15s + 15s Copenhagen plank

20min laadukkaasti:

8-10 Ranskalainen punnerrus
4-8 Vastaotteella raaka C2B tangossa
15-30s Kuppipito
2-5 Jalat maassa RMU

partner WOD YGIG
200 DUs
40 hang power cleans 60kg/40kg
40 STOH 60kg/40kg
40 partner sit ups with wall ball 9kg/6kg
30 toe touches with partner
30 pull ups
30m HS walk or 100 shoulder taps