Warm Up
2 min cardio
8+8 step back lunges (weighted)
8+8 single arm press on static lunge hold
10-15 ring row
10-15 air squats
10-15 v-ups

Strenght
Front Squat/Back Squats
2x3+6reps+3x2+4reps, building to heavy set.
rest 2-3 min bwn sets

Metcon
3 rounds for time
30m single arm kb oh lunges (4x7.5m)
20 kipping pull ups / 30 ring rows
20 kb swings @16/24kg
Target time 13-15 minutes, time cap 18 minutes.
Pidä tasainen tahti, pilko liikkeet ja ota pieniä huileja välissä. Etene
80-85% effortilla eteenpäin niin kokonaisuus säilyy hyvänä.

Rest day - what did you do?

2-3 rounds

15 snowangel
12 v-up
9+9 Db row

6 rounds for time

30 Air Squats
19 Power Cleans @ 60/40kg
7 Strict Pull Ups
400m Run

Penkki 3x7x75%

Lattiapenkki käsipainoilla 5x10-15

Vipunosto eteen tangolla 3x20
Band-pull-aparts 3x30
-superina

Vasarakääntö 3x15

Back squat

3x5

• 3 high box jump after each set of squat

2-3+ reps in tank/ not too heavy

Aikaa vastaan:

• 22 burpee❤️
• 100 ilmakyykky
• 90 AbMat-istumaannousu
• 80 askelkyykky (vuorojaloin)
• 70 etunojapunnerrus (hand release)
• 60 leuanveto
• 50 reverse burpee
• 40 linkkuveitsi
• 30 bottom half burpee
• 20 hollow rocks
• 10 wall walk
• 23 burpee

Outdoor workout

5 rounds for time
400m run
12+12 single arm DB deadlift 22,5/15
9+9 single arm DB hang power clean
6+6 single arm DB shoulder to overhead

For time

15-12-9
power snatch @40/30kg
ttb

rest 5min

For time

15-12-9
OHS @40/30kg
burpee over bar

Push Press
6 x 2. Every 60s.
- These are speed focused reps, so stay sub-max. Practice touch and go if smooth