Deadlift ( Neutral Grip / Hook Grip )

5 x 3 @ 75%+ Go Every 2:00

Seated Shoulder Press

10-10-8-8-6-6

Go Every 2:30

Warm up
5 min easy cardio
5 min mobility work for pistol/hspu/ttb
then skill prep/movement testing and start workout

Skill&Long Metcon
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 6-10 pistol squats / box step ups
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 4-8 strict or kipping hspu / push ups
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 6-10 toes to bars / V-ups
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 4-8 strict or kipping pull ups / hardened ring row
1 min rest bwn "parts"

Alternating DB Z press 3x10
- lepo 2-3min.
- lisää painoa edelliseen viikkoon

Warm up
2 rounds
2 min cardio
10m tinsoldier walk
10m inch worm
15 banded good morning
2 wall walks

Strenght
4 sets
5 deadlift @50-65%
rest 1 min
5-10 z-press with db/kb's (light/mod weight)
rest 2-3 min

Metcon
Emom 12 or 16
1) Cardio Machine x 40 seconds @moderate pace
2) Farmers hold walking lunges x 8-12 reps
3) Cardio Machine x 40 seconds @moderate pace
4) Kipping Pull ups x 8-12 reps

4 deadlifts (47,5/70 kg)
3 hang power snatches
2 overhead squats

Scaled Wod
10 rounds for time:
4 deadlifts
3 hang power snatches
2 overhead squats

35-40 minuuttia hölkkää.

5 sets:
2 x (1 Power Clean + 1 Hang Power Clean) @60-70% 1RM Power Clean
- Hang: top of the knee
- Focus on full extension and speed under the bar
- Rest 2min btw sets

Alternating DB Z press 3x12
* - lepo 2-3min.*

Warm up
mobility flow for few mins then

Easy cardio
10 rounds of
2x1 min recovery + 30 sec easy = 3 min cardio
then perform
rounds
1-2 : 10 gtoh + halo and 20 russian twists
3-4 : 5 banded pass through + 15 band pull aparts
5-6 : 10 curtsy lunges + 10 cossack squats
7-8 : 5/5 windmill + 10 weighted deadbugs
9-10 : 10 scapula rolls + 20 mountain climbers
tarvitset 1 x levypaino naiset 5-10kg ja miehet 10-15kg , 1 x kuminauha