1@up to 100%+, rest btw sets 2min

Hip thrust 4x8 reps.

AMRAP18:
400m run
12 DB snatch alt. 1x50/35lb
6 burpee over DB
6+6 DB thruster 1x50/35lb

rest 2

AMRAP18:
500/450m row
15 t2b
10 box jump over 50/60cm
15 abmat situp

RPE 4.0-4.5
-> pyri pitämään tasainen vauhti koko treenin ajan
-> muista lähteä maltilla liikkeelle!

EMOM5:
1 muscle snatch + 1 hang squat snatch + 1 ohs @ technical

EMOM10:
1 snatch @ moderate-heavy

Tempo Shoulder Press, each reps 2-3 seconds hold Over head Position

6-6-4-4-3-3-3-3

Go every 2:30

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
:30-45 Front leaning on rings
then 2-3x

6-10reps of tempo bench press, go up on weighs
6-10 american kb swings , go up on weights

Strenght
Bench Press 8+8+6+4 reps@65-75-85-90% of 1rm
perform heavyish american kb swings after bp set x 12 reps @20-28/28-36kg
rest 2-3 min bwn sets

Skill/Condtioning/Quality training
2-3 sets
45 seconds of double unders/drag rope double unders
15-20 toes to bars or ghd sit ups
2-3 rope climbs
10-20m hs walk or 3-5 wall walks
rest 1:1 bwn sets

Metcon (zone 4 mainly) 80-85% effort.
Emom 24 min (6 rounds)
1) air bike x 45 seconds
2) alternating rounds single arm db oh lunge walk OR single arm db ohs x 30 seconds (so means 3-6 reps per side /arm)
3) ski erg x 45 seconds
4) alternating round 1 round of strict or kipping cindy (scale reps to 4-8-12 OR 3-6-9 if need) OR 1-2 small set of muscle ups on rings/bar/Banded bmu (under 45 sec)

target calories for air bike are for men 10-13 and women 8-10
target calories for ski are for men 11-14 and women 8-10

2 rounds for time:

W @partner ygig toistot

80 wallball @9/6kg
800m run (molemmat juoksee)
20 bar MU
800m run (molemmat juoksee)
80 wallball @9/6kg

3min rest btw rounds

Rpe 4.5

TC 40min

Skaalaukset: wall ball -> paino -> reps run -> matka bmu ->jumping bmu ->burpee pull up

EMOM 15:
1. 8 half kneeling landmine press (L) @ RIR 2-3
2. 8 half kneeling landmine press (R) @ RIR 2-3
3. 3 tempo* chin up @ RIR 2-3
4. 10-12 KB side bend (L) @ heavy
5. 10-12 KB side bend (R) @ heavy

-> *tempo: 3s jarruttelu alas

1,2,3,4,5,6,7,8,9,10

w. a pair of 10kg DB perform the following complex:

First round, do 1 of each, second round, do 2 of each, third round, do 3 etc. until you have performed 10 rounds

The lunges is always double reps, so both legs get the same amount of work

• Rumanian Deadlift (good form)
• Deadlift
• Curls (very strict)
• Hammer curls
• Alternating Reverse lunges
• Power cleans
• tricep extensions
• Strict press
• Burpees (no dumbbells)

10 kierrosta aikaa vastaan

5 Leukaa
20 Tuplaa/40 Sinkkua
5 Burpeeta