Warm up

2 rounds
5 inch worm + push up
5 burpees
10 scapula rolls + 10 ring rows
10/10 side plank hold + rotation
10-15 air squats

Metcon
15 min easy pace air bike (5:00/10.00/15.00)
perform every 5:00 : 15-20s chin over bar hold + 25-30s hs hold + 35-40s wall sit hold

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 ring push ups , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 12-15 abmat sit ups , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 weighted box step ups (single db on shoulder), go every 1 min

Penkki 3x3x75%

Painijan kyljet 3x15/15

Leuanveto, vastaote 5x6-12

Vasarakääntö istuen 3x10-15 / käsi
-vuorotahtiin

2-3x week, one ser of 20 reps. Each time you finish the 20 reps, add 2,5kg.
Start with ca 60% of your 1RM.

10 KB swings
10 steps walking lunge
10 Ring rows
10 steps walking lunge

40 min

400 m juoksua
10 Yleisliike
400 m juoksua
14 Linkkari pallon kanssa
400 m juoksua
18 kyykkyä pallo mukana

Back Squat 3RM

Overhead Squat 3-3-3-3-3

@ 80-85%

Use same weight across all sets!

Optional : Front squat

Every 30sec x 20:
1 Power Clean @80-85% 1RM Power Clean

2@up to 80-85%, rest btw sets 2min

For time w/ partner, YGIG, divide anyhow :
90 - 60 - 30 ring row / australian pull up
90/80/70 - 60/54/48 - 30/27/24 cal machine
90 - 60 - 30 double db floor press (2x22,5 / 2x15)
180 - 120 - 60 DU / 270-180-90 SU

TC: 28min
RPE 8