Warm Up
2 rounds
2 min cardio machine
10 gtoh with plate
10+10 plate halos
10 plate good mornings
10 plate squats

Burgener Clean Warm Up

Weightlifting
Clean&Jerk Training for 15 minutes
1-2 reps, hit set every 1-1,5 minute

Metcon

12 min emom
odd) 2-3 power clean + 2-3 front squat + 2-3 stoh @55-65% of today heavy set
even) 5-10 kip or strict pull ups OR 10-15 ring rows

Warm Up
2 rounds
2 min cardio machine
20 band pull aparts / ring rows
:40 plank hold / :20 side plank hold R/L
10+10 single arm floor press

Strenght
Build to heavy 3 rep set on Pause Bench Press (pause on each rep at chest)
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Banded Strict Chin ups / Strict Chin ups (weight)
2x12 reps @climbing to
2x8 reps (hard set)
rest 1-2 min bwn sets

Metcon
With Partner, alt time full round
30-24-18 calories of rowing
15-12-9 double db bench press or 12-9-6 reps hspu (strict or kip, you choose)

One round is 30/24 calories of rowing + 15 db bp OR 12 hspu
Second round is 24/18 calories of rowing and 12 db bp OR 9 HSPU
Third round is 18/14 calories of rowing and 9 double db bp OR 6 HSPU

TABATA (8 x 20s on / 10s off:)
1. tuck up
2. bicycle crunch
3. plank twists
4. plank shoulder taps

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 raises
10+10 single arm db thrusters

Strenght Superset:
Build to heavy 3 rep set on Dead Stop Deadlift
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
perform right after deadlifts :
Sharp Box Jumps (50-75cm)
2x4 reps @climbing to workout height
4x2 reps@workout height
rest 2-3 min bwn sets

Metcon
12 min amrap
6+6 single arm thruster with kb
12 kb swings
12 push ups
12 kipping pull ups or ring rows
target is 4-5 rounds.

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 3 rep set on Power Clean (no tng, from dead stop each lift)
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 6's) and 2-3 min bwn sets (bwn 3's)

Metcon
2x6 min amrap / 3 min rest bwn
6 bar over burpees
3 squat snatch @65% of 1rm
36 double unders (max reps in 45 seconds)
target is 3-4 rounds per 6 min amrap.

15 toes-to-bars
20 box jumps
– Step down from the box.

Scaled WOD
5 rounds for time:
10 sit up
10 box step up

3 rounds for time w/ partner:
900m row
90 sit up
900m ski / run / 1800m bike erg / echo bike
90 s.a. kb hang clean & jerk / s.a. kb hang snatch / s.a. kb hang clean (24/16)

TC: 40min

Treenin flow: Voit vaihdella kakkoskoneita kierrosten välillä tai pitää samana läpi treenin. Kahvakuulaliike 1. kierroksella C&J, 2. kierroksella tempaus ja viimeisellä rive.

RPE 8

Intervals
6 x 3min On 1:30min Off

a) 10 Box Over Jump
10 KBS 24/16kg
10 Push Ups

b) 9/10cal Machine
10 Thruster DB's 2x12/20kg

Back Squat Cycle
5 sets of 4 reps @ 85% of 1RM

Front Squat
10 mins to build up to a heavy triple.
--then--
3 x 3 @ 80-90% of the heavy triple.
Go every 2:30