Warm up
band pulls + banded hip activation
few minutes of speed ladder drills
burpee box jumps 3x3-5reps (sharp), rest 2-3 min bwn sets (during it do some core activations)
barbell work as needed and start

Weightlifting
3x5 drop and go power clean&jerks @55-65% of 1rm pc&pj
rest 2-3 min bwn sets
3x5 hang squat clean thrusters@55-65% of 1rm pc&pj
rest 2-3 min bwn sets

Strenght/Skill
4x sledge push 15-20m@moderate + hs walk x 15-25 meters/wall walks x 4-6 reps
rest 2-3 min bwn sets

Metcon
2+2+2+3 min on / 1 min off
20/16 calories of rowing
10 burpee over rower
max reps of c2b pull ups or pull ups in remaining time

Band Pulls + Banded Hip actiovation
then 2 times 40sec easy/20s mod/10s fast cardio with 20s rest with bike erg and ski erg (2x both)
then some overall mobility if needed and go for prep
then movement prep as needed

Metcon
8 times 3 min work / 2 min rest

part 1/5
500/425m Ski
Max Ring or Bar Muscle Ups/Burpee Pull ups

part 2/6
1000/850m Bike Erg
Max Pistols/Pistol squat to band

part 3/7
500/425m Ski
Max Legless Rope Climbs/rope climbs

part 4/8
1000/850m Bike Erg
Max Handstand Push Ups (strict or kip)

1x5 v2
1x3 v2
1x 2 v1

Emom 8
2x
-Helpolla painolla
-Tarvittaessa pini lisäys edelliseen kertaan

Bench press
10-8-6-4
– nouseva paino
– lepo 3-4min

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

The % are calculated from 90% of your 1RM!
5+ means AMRAP!

Every two minutes, for 16 minutes (8 sets of):
Front Squat x 4 reps

Bench Press

5-4-3-2-1

Go Every 3:00

EMOM 36

1 Minute : Row 15/12 Calories
2 Minute : 20 Kettlebell Swing 24/16kg
3 Minute : 5 Box Jumps 30/24"
4 Minute : 20 Air Squats
5 Minute : Max Reps. Bench Press @ 75% BW
6 Minute : Rest

Score : Total Reps in Bench Press

80 Burpeeta aikaa vastaan, jokaisella alkavalla 2 minuutilla 200m juoksu/kone ->alkaa 0.00