5x2
@max 60%
w/ 3s. pause

5x3
@79-89%
Rest 2-3min.

Takakyykky (ilman vyötä) raskas ykkönen

Raakatempaus polvelta + Valakyykky

1+2@65%, 1+2@70%, 1+2@75%, 1+2@65%, 1+2@70%, 1+2@75%

Raakarinnalleveto polvelta + RaTy

1+2@65%, 1+2@70%, 1+2@75%, 1+2@65%, 1+2@70%, 1+2@75%

Russian Twist 4x20

80 KB snatch 24/16
every 20 reps do 10 burpees (4 sets)
rest 3:00
60 hang squat clean 50/35
everytime you break a set do 7 T2B
rest 3:00
300 DU
Every 50 reps do 10 push ups (6 sets)

Endurance WOD

In teams of 2 for 40 minutes:

AMRAP 40 min

1000 m row (alternate every 500 m)
80 air squats (alternate every 40 reps)
60 sit ups (alternate every 30 reps)
40 push ups (alternate every 20 reps)
20 pull ups (alternate every 10 reps)

Share the work as presented. One works, one rests.

EMOM 35 min (quality only)

1. 45 sec. Row
2. 5 Strict Pull Up/C2B
3. 45 sec. Wall ball over the shoulder 9/6 kg
4. 5 Strict HSPU (scaled version: kipping HSPU)
5. Rest

2-pos. Power snatch
9x1+1r
Rounds 1-3 easy
Rounds 4-6 intermediate
Rounds 7-9 hard
Go every 90s.

Unstable over head squat, 3 x 1

Back Squat: Build to a heavy 3 in 7 sets. Rest 2:00
- Goal: Beat last weeks weight if you're feeling good.

Gymnastics strength

4 rounds:
20-30 s of L-sit (käytä kahta kahvakuulaa)
Rest 30 s
20-40 s Wall facing HS hold (skaalaus boxilta)
Rest 2 min

*Keskity hyvään pitoon ja hallintaan!