Warm up
5 min cardio machine, add speed each min.
then 2 sets
6+6 squat strech
6 inch worm
6+6 suitcase deadlifts
6+6 single arm swings
6+6 single arm thrusters

Strenght
Front Squat 3x5 and 2x3 reps @50-70%
rest 1.5-2.5 min bwn sets
Split Jerk From Rack 3x3 and 2x2 reps @50-70%
rest 1.5-2.5 min bwn sets

Partner Metcon, you go i go.
2 sets
60 wall ball shots
60 american kb swings @24/16kg
rest 1:1 bwn sets (60 reps for both total)
if doing alone then do 3x10 or 2x15 wall ball and kb swings 2x15reps , rest
1:1 bwn sets. Should be moderate/little hard workout.

AMRAP6:
10 db snatch (22,5 / 15)
10 push up
10 jumping lunge (1 rep = both legs)

Tavoite: Minimoi levot, pyri liikkumaan tasaiseen tahtiin koko ajan. Idea on siis liikkeen temmolla määrittää tahti.

EMOM8:
a) 10-20 Box jump / box get up
b) 20-40 DU / 30-60 SU

4x6 backsquat

40min For Q:
120s Ergo @60-65% effort
14 Alt. Box step up
6 Burpee pull up
12 OHS with empty barbell
90s Rest

RPE 2.5-3

Hang Squat Clean 1 RM

E90sx 9

1 Power clean + 2 hang power clean (70-80%)

Partner Workout
3 Rounds of:
50 Wall Balls @9/6kg
30 Burpees

Right into:
3 Rounds of:
50/40 Calorie Row
30 Power Snatch @43/30kg

Right into:
3 Rounds of:
50 OH Plate Lunges @20/15kg
30 (Chest to Bar) Pull-ups / Partner Assisted / Ring Rows

Goal: Split work evenly so you're able to work at challenging pace for all pieces today.

TIME CAP = 36:00

row intervals
E4MOM
4x500m
1x100m max effort

fast, not all out

Kiihtyvä tahti, pyrii tiputtamaan 1-2s sekuntia ajasta jokaisella vedolla, lähde siis riittävän hallitusti / 100m all out

Warm Up
2 rounds
2 min cardio machine
8-12 push ups
8-12 tempo ring row
12 hip bridges
12 alt leg v-ups

Strenght
4 supersets
8-12 double db bench press
6-8 weighted chin ups
rest 2-3 min bwn sets

Metcon
2x8 min emom / 2 min rest bwn
Part 1
Odd : Rowing x 15/12 calories (cap 45sec)
Even : Wall Walks x 2-4 reps

Part 2
Odd : Ski x 45 seconds (13/10 calories or Air Bike x 12/9 (calories) (cap 45sec)
Even : Rope Climbs x 1-2 reps / Lower Rope Climbs x 2 reps