*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×5@70%, 5+ reps@70% 2-3 reps left for final set, rest btw sets 2-3min

10 x 30s on / 15s off:
1. banded pull apart
2. ring row
3. alt. BB 1-leg deadlift
4. wide stance thoracic rotations
5. scap. pushup

Squat Clean
6x2r @ 85-90%
Go every 120s.

Warm Up
Do some overall mobility and activation as you like.
Then movement prep as needed and start workout!

Metcon
Rounds 1-2:
2-3 min rowing @very easy/easy + 2x8-12 tempo db bench press, rest 30-45s bwn set
Rounds 3-4:
2-3 min bike or run@very easy/easy + 2x20-30sec of front plank on rings , rest 30-45s bwn set
Rounds 5-6:
2-3 min ski @very easy/easy + 2x2-4 sandbag cleans rest 30-45s bwn set
Rounds 7-8:
2-3 min air bike @very easy/easy + 2x30-50m sandbag bear hug carrying, rest 30-45s bwn set

12 x 2min

1. 3-5 leuanveto/rinta tankoon + 5 thruster 43/30kg (AMRAP)
2. Laite, helppo vauhti

Tee ykkössegmentti max toistot helppoja ja siistejä toistoja, totuttele vaikeampaan leuanvedon versioon.

DELOAD WEEK

For time
16-14-12-10 double DB shoulder to overhead 2x22,5/15
16-14-12-10 steps double/single DB walking lunge

Rest 4min

For time
14-12-10-8 pull-up
14-12-10-8 box jump 60/50

4x4 Bench Press @ 5RM -10%

3x 5min AMRAPit 1min tauko

1)
12 Raakatempaus riipusta 20/25 kg
12 Istumaannnousua

2)
9/12 Cal
8 Leukaa tai rengassoutua

3)
4 Säkkiä olalle
6 Kyykkyä säkin kanssa

5 rounds for quality:

• 8/8 Alternating DB floor press
• 8/8 Single-arm DB bent over row

Rest as needed between the rounds

• 3x6/6 KB Windmill