Warm Up
2 rounds
2 min cardio
15+15m single arm kb bottom up carrying
15 band pull aparts or ring rows
5-10 hr push ups
:40 Plank Hold
then some barbell prep for split jerks

Strenght
Split Jerk From Rack 5x2reps @60-75% of 1rm
rest 1.5-2 min bwn sets
Pause Bench Press 5x2reps @60-75%
rest 1.5-2 min bwn sets

Metcon
20-25 min emom
1) rowing x 40 seconds
2) ski erg x 40 seconds
3) air bike x 40 seconds
4) double/single unders x 40 seconds
5) rest

For total rounds and reps:

ALTERNATE "A" and "B" ( 2 sets each)

AMRAP 6mins x 4 sets
"A"
AMRAP 6 mins of:
200m run / 250m row (women : 200m row)
20 Walking Lunges
200m run / 250m row
20 Alternating Box Step-ups, 60/50cm

Rest 2 mins

"B"
AMRAP 6 mins of:
20/15 Bike Erg Calories
10 Burpee-to-Targets
20/15 Bike Erg Calories
5 Burpee Box Jumps, 60/50cm

Rest 2 mins

FINISHER
3 rounds for quality of:
Kettlebell Russian Twist, pick load, 30 secs
Rest 30sec
Chinese Plank, 30 secs
Rest 30 sec

20s on - 20s off for 6 rounds w/ single DB:
a) snatch
b) front rack squat
c) hang clean & jerk
d) thruster
e) rest

Treenin flow: Parittomat kierrokset vasemmalla, ja parilliset oikealla kädellä --> 3 kierrosta per käsi.
Rasittavuus: RPE 7-8

12min

1) 45s Kone
2) 45s Viivajuoksu
3) Lepo

4 Rounds of
Min 1: Calories
Min 2: Devils Presses
Min 3: Shuttle Runs

2 min rest btw rounds

FOR TIME:

3rounds:
15 power snatch @40/30kg
15 ttb
15 OHS
15 c2b
15 burpee over bar

rest 2min after 2rounds
.
.
SCALED FOR TIME:

3rounds:
10 power snatch @40/30kg
10 ttb
10 OHS
10 pull up
10 burpee over bar

rest 2min after 2rounds

TARGET UNDER 12min, TIME CAP 16MIN / TAVOITE LIIKUTTAA TANKOA JA VOIMISTELULIIKKEITÄ TALOUDELLISESTI KOHTUULLISEN PITKÄÄ SARJAA / SKAALAA TOISTOMÄÄRIÄ TARVITTAESSA

Bench press 5x5

Rest and Recover

Penkki 5x3 (40-50-60-70-80%), 85% x amrap

Vipunosto taakse 4x25

Sotilaspenkki käsipainoilla 3x5-8

Pystysoutu yhdellä kädellä 3x20

Hauiskääntö 5x8-12

1. Muscle clean + front squat + push press + split jerk
   5 x 2+2+2+2
   rest 90s

2. Clean + low hang clean + split jerk
   6 x 1+2+2
   rest 2min

3. Clean pull + low hang clean pull
   5 x 1+3
   rest 2min