5 sets:
3 Deadlifts @85%
- Rest 2min

15min AMRAP

10 Raakariveä 30/40 kg
10 T2B / Linkkaria
5+5 OH-askelkyykkyä (Kp/Kk)
10 Hspu

On the minute for 20min
1. Rope climb
2. Bike erg / echo bike cal
3. One arm DB split jerk 22,5/15
4. Box jump over 60/50
5. Rest

Warm Up
2 rounds
2 min cardio machine
20 reverse lunges / walk lunges
20 bicycle crunch
10 kb tater (swing + front squat)

Strenght
Build to heavy single on Squat clean
2x5reps@35-50% + 2x3reps @60-70% and 4-5x1rep @80-100%. On last set 0-1 RIR.
rest as needed bwn sets

Metcon
Emom 12/14 or 16
1 power clean @70-75% of todays heaviest clean
3 bar over burpees / 3 hspu (alt round)
5 wall ball shots

Warm Up
2 rounds
2 min cardio machine
10+10 good morning with barbell (toinen jalka kengän mitan edessä)
:30 excentric toes to bar / knee raise
10 sumo deadlift high pulls wih kb

Strenght
Build to heavy 3-5 rep set on Sumo Deadlift (death stop or TNG)
2x6-8reps@35-50% and 4x3-5reps @60-90% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 6-8's and 2-4 min bwn 3-5 reps.

Strict Knee raises / Strict Toes to bars
perform 30-40 reps in, split as you like
rest 1-2 min bwn sets

Accessory Work
3 rounds, go new set every 5 minutes
16-20 weighted cossack squats
8-10 bulgarian split squats R/L
24-30 weighted russian twits (feet off the ground)

Snatch 5x3 from the blocks above the knee

E2MOM x25:
a) echo bike
b) row
c) bike erg
d) ski erg
e) 200-400m run

Treenin flow:
Vedä korttipakasta kaksi korttia / intervalli. Näiden korttien yhteenlaskettu silmäluku = intervallin kaloritavoite (esim. jätkä + 6 = 17cal). Juoksupiste poikkeava, siellä juokse fiiliksen mukaan 200-400m lenkki riippumatta, mitä pakasta tulee.

RPE 7-8

AMRAP30 in teams of 3, YGIG, divide anyhow:
60 s.a. db snatch
60 box jump (60/50)
60 s.a. db hang clean & jerk
60 sit up
60 s.a. db hang squat clean
60 cal row

RPE 8

Rx: 22,5 / 15

Aikaa vastaan:

• 150 tuplanaruhyppy
• 60cal soutu
• 50 istumaannousu
• 40 käsipainotempaus riipusta (vuorokäsin)
• 30 burpee
• 20 goblet-kyykky (käsipainolla)
• 10 rengasdippi
• 150 tuplanaruhyppy

For time (TC: 6)
30-20-10 air squat
10-20-30 alt. db snatch (22,5/15)