3x4
- 3 s pause at hang (after knee)
- v. 2-3 (varastoon 2-3 toistoa)
- rest 2min

2 snatch pull + 2 squat snatch
- light weight
- part of warmup

2 ROUNDS FOR TIME
50/40 Cal Bike/Row/Ski
40 KB USA Swings @24/16kg
30 KB Goblet Lunges
20 Burpees
25/20 Cal Bike/Row/Ski
20 KB USA Swings
15 KB Goblet Lunges
10 Burpees
Timecap: 25 mins

OPTIONAL FINISHER
3 SETS
10/10 Single Arm Supported KB Bent Over Row
8/8 KB Deficit Push-Up
-Rest As Needed b/t Sets-

8 sets of Push Presses
Every 2min for 16min
Sets 1-2: 5 @65%
Set 3: 4 @70%
Set 4: 3 @75%
Set 5: 3 @80%
Sets 6-8: 2 @85%

Amrap30

Partner A performs 1 round of:
2 Man makers 2x db
4 DB Hang power clean & jerks 2x db
6 burpees

Partner B performs: Erg of choice= calories

After Partner A completes a round, switch with partner B.
DB: Moderate weight
M:12,5-15kg
N: 7,5-10kg

Tuloksiin Erkki kalorit.
Keep it moderate pace!!

3 rounds
- max reps t2b/ kipping leg raises
- rest 90sec

3 rounds
- max hsw meters/ max handstand hold/ max reps shoulder taps/ 1min practice
- rest 90sec

EMOM 9
1. 10-15 pike leg lifts + 10-15sec hold, left
2. 10-15 pike leg lifts + 10-15sec hold, right
3. Alt. Hanging single leg raises 10-16

🧘‍♂️🧘‍♀️🧘

3-4 sets
10 Barbell Bent Over Rows
14 Back Rack Barbell Box Step Ups (7+7)
10 Deficit Push Ups
5+5 Pistol Squats Or One leg box squats

Speed work, 2 min rest between rounds
A1) Hang power snatch + snatch balance 3x(2+2)x60%
A2) lunge jumps with wall ball 3x10, alternating
A3) Standing push up drops / jumping push ups 3x4
A4) Drop jump 3x4

Treeni 3
Warm Up
3 rounds
1 min cardio
15 air squats
10/10 single leg hip bridge
:20 Hollow rocks

Strenght (session 5)
Back Squats 8+8+6+6 reps@62-67-76-81%
rest 2-3 min
Front Squat 3-4x5 reps @60-70-75 and optional 80%
rest 2 min

Metcon
3 sets, go new set every 5 mins
30/40 cal row @moderate/fast pace + 16-20 american kbs @16/24kg
or
25/35 cal air bike @moderate/fast pace + 16-20 db snatch @10-15/17-22.5kg

Finisher (omatoimi)
Accumulate 40-60 v-ups as fast as possible but with quality