2-3rounds: 30s On / 15s Off
1) shuttle run
2) side plank L
3) inch worm + push up
4) side plank R
5) machine of your choice

For time:
25-20-15-10-5 Pull up (butterfly, kipping) / jumping kipping pull up
10-20-30-40-50 WB (9/6)
- rest 60s between rounds

TC: 18 --> kierrosaikatavoite 2-3min
RPE 8-9

Skaalaus:
- wb 1) paino, jolla pystyt tekemään tuoreena ~20 toiston sarjoja -> 2) toistot esim. 40-32-24-16-8
- leuat: toistot niin, että isoin sarja mahdollista tehdä max. 3-4 osassa, esim. 20-16-12-8-4 tai 15-12-9-6-3

Power clean complex

6-8sets:

power clean + hang power clean below knee + hang power clean above knee

Start ~70% ---> Build technical heavy/heavyish

21-15-9 reps, for time of:
Hang Power Clean, 43/30 kg
Front Squat, 43/30 kg
Push Press, 43/30 kg

Time cap : 12 min

Shoulder press

8-8-8-8

E.25MOM /2-3 RIR

4x4 Clean Pull @ 100% of Max Clean

24 box jump-overs (51/61 cm)
24 power snatches (30/42,5 kg)
24 overhead squats (30/42,5 kg)
24 toes to bar
24-cal ergo
– Step down from the box.

Scaled Wod
AMRAP 20 with a partner:
24 box step-overs
24 hang power snatches
24 overhead squats
24 hanging knee raises
24-cal ergo
– Step down from the box.

3min Ergo

3 rounds
10 steps walking lunge
10 scapula pull up
10 plank shoulder tap

3min jog/walk

3 rounds
10 OHS (keppi)
10 ring row
10 sit ups

3min Ergo

3 rounds
10 KB sumo DL
10 push ups
10 V- ups

3min jog/walk

3 rounds
10 KB swing
10 air squat
10 Up Downs

100cal Ergo
100 KB swing
100 Wall ball
100 pull up /ring row
100 sit up
100 push up/worm push up

Deadlift 4x6
- lepo 3min
- nouseva paino