20min

8 varpaat tankoon
10 kp rinnalleveto + työntö riipusta
12 seinäpallo
14cal laite

Penkkivariaatio (valitse yksi):
-1lankun penkki
-2 lankun penkki
-lattiapenkki
—> nousu päivän max3, vähennä 10-20% ja sillä 3x6

Pystypunnerrus 4x12x60%
-pystärin maksimista

Kiertäjät kyljellään 3x20 / puoli

Pystysoutu käsipainoilla 2x30

Front squat 5x6
– nouseva paino
– lepo 3-4min

5 sets:
5 Clean Deadlifts @90-95% 1RM Clean
- Singles, NO TnG!
- Rest as needed btw sets

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