Lämmittely:
3 kierrosta
7 takakyykky
5 te veto
5 korkea te veto
5 raakatempaus
ja päälle kuminauha jumpat

Tempaus Max.
1x2@70%, 1x2@75%, 1@80%, 1@85%, 1@90%, 1@95%, ......

Raakarive + Raakatyöntö Max
1x(1+1)@70%, 1x(1+1)@75%, 1x(1+1)@80%, 1x(1+1)@90%, .....

"Muljautus"
5x3

Hamstring stretch of your choice, 2 min / leg
5 x surya namaskara (aurinko cobra), spend time in each position, breathe. https://fi.wikipedia.org/wiki/Aurinkotervehdys

5x5min AMRAP (rest 3min)

A) 400m Run + Max Cal. In the remaining time
B) 12 Wall Balls - 10 Situps with MB
C) 12/9 Cal. Row – 5 Burpee ove rower
D) 7 Pullups – 7 Box Jumps
E) 12 DB/KB Snatches – 10m Walking Lunges (with DB/KB anyhow) 20-25/12-16kg

"Run DMC"
4 Rounds:
200 Meter Run,
8 Bar Muscle-Ups
200 Meter Run,
12 DB Power Snatches

Dumbbell Pounds - 70/50
Dumbbell Kilos - 30/22.5

For time:
10-15-20-25-30
Wall ball
20-30-40-50-60
Double Under

After each set 1-3 bar mu / 5 c2b

Timecap: 15mins

CONDITIONING

40min AMRAP:

800m Run
12 C2B
15 Thruster @40/30kg
18 Bar Facing Burpee

Overall RPE 3 to 4, should be able to have a conversation

Accessory
3-4 Rounds
Seated dumbbell French press 8
Barbell biceps curl 8
Partner leg throws 8-16

Optional Accessory

STRENGTH

Front Squat 3x5

RPE 4 to 4+

EMOM 12 (45 sec work, 15 off)

Alternating

DU (maksimissaan 50 reps)

Moderate pace shuttle run

Row (maksimissaan 15/13 cal)

5RFT

15 Deadlift@BW
400m Run