Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
4+4 lunge elbow strech
8+8m bear crawl
16 alt leg v-ups
then some barbell prep for cleans

Weightlifting
3x1 clean pull + 1 muscle clean + 1 slow power clean + 1 slow squat clean @35-55%
5x1 clean pull + 1 power clean +1 squat clean @60-80%
rest as needed bwn sets

Metcon
3 rounds for time
25/20 calories of air bike OR 32/24 calories row, ski, bike erg
12-16 walking lunges with db's
12-16 toes to bars/strict knee raises

4 rounds, rest as needed:

5 Back Squat @65-75%
10-20 GHD Sit-Up
10-20 Parallette Push-Up

Ohje: tee 4 kierrosta, lepää tarvittava aika. Takakyykkyä 65-75%, ghd istumaannousuja ja punnerruksia pienoisnojapuilla tai kahvakuulien päällä. Skaalaa tarvittaessa.

A) 1RM in 20min:

2-position Hang Power Snatch ( above, below knee)

Go by feel. Don´t exceed the time line.

Power Snatch Every 45sec x15

Go AHAFA and by feel. Scale if needed.

Split Squat
3x6+6, Tempo 3010
Rest 2min

90s on / 30s off x12 w/ partner, YGIG, divide anyhow:
a) rope climb / ankle lock training / lying to standing
b) echo bike
c) sandbag over bar (bar @ chest height)
d) bike erg

For quality, RPE 7-8

kipping pull up/C2B

E2MOM, 5 rounds
3-10 kipping pull up/C2B
8-12cal ergo

2x 10min AMRAP / 6min tauko

A)
10 Vauhtipunnerrus 40/30 kg
10 Kahvakuulaheilautus
10 Boxihyppy

B)
13/10 Cal Kone
10 Ilmakyykky
8 Burpee

Soutu 10km

Warm Up
2 rounds
2 min cardio
4 inch worm + push up
4 russian baby strech
8 plate gtoh
8+8 plate halos
then some barbell prep for power snatch

Strenght
Power Snatch 4x5reps@light/mod to mod/heavy
rest 1-2 min bwn sets
Power Clean&Jerk 4x5reps@light/mod to mod heavy
rest 1-2 min bwn sets

Metcon
3x2min on / 2 min off
rowing
ski erg
air bike
one time each machine, alt time with partner. keep mod/fast pace