Warm Up
2 sets
5 scorpion pec strech (R/L)
10 cossack squats
10 side plank clamshells with band R/L
1-2 min ab,row,bike,run

Strenght
Tempo Back Squat 3x12reps @45-55% of 1rm
rest 3 min bwn sets

Metcon
Emom 16
odd :1 power snatch + 2 hang power snatch + 2-3 ohs @50-70% of 1rm snatch
even : ab,row,bike,run x 30 sec mod/fast pace or 45 sec easy pace

6-8sets:

2 power snatch 75-85%

drop&go!!!

18min Amrap

10 Raakatempausta riipusta 35/25kg
10 Seinäpalloa
10 K2E/ Linkkaria ristiin (5+5)

EMOM x20

1) row 20/15cal
2) 10m hs walk, or 3-4 wall walk
3) 50-75 DU
4) rest

3x 6-8

Pistoolikyykky
Polven koukistus (soutu tai NHC)

20min T2B tech

20min kipping hspu tech

AMRAP 40

2 Rounds of:
10 Wall Balls
10 Box Jumps
10 Single Arm Hang Clean & Jerk 22,5/15kg
10 Situps
+
25/20Calories
+
2 Rounds of:
10 Ring Dips
10 Burpee-Pullups
10 Weighted Reverse Lunges
10 Toes-to-bar
+
20x10m Shuttle Run

Warm Up
2 sets
1-2 min cardio
10+10 banded side steps
10m Banded Bear Crawl (kevyt pakaranauha ranteiden yläpuolelle ja veto päällä)
15 hollow rocks

Accumulate 1 minutes in Supinated Passive Hang (stretching lats)

2 Sets
5 strict press (empty bar)
5 tall push jerk (empty bar)
5 sharp Box Jump (60/50cm)

Weightlifting
3 sets
3 Push Press + 3 Push Jerk @60-65% 1RM Push Press
2 Push Press + 2 push jerk @65-73% 1RM Push Press
1 Push Press + 1 Push Jerk @70-80% 1RM Push Press
rest 20-30s bwn 3+3/2+2/1+1 and 2-3 min after full set

Metcon with partner
20 power cleans @60/40kg
20 c2b pull ups / pull ups
20 push ups
20 toes to bars
40/32 calories rowing or ski erg
20 toes to bars
20 push ups
20 c2b pull ups / pull ups
20 power cleans @60/40kg
you go i go!
target pace 70-80%,

6 rounds, 45 secs each, for max reps of:
10 kipping Pull-ups / sc: jumping pull up/ ring row
max reps in remaining time Box Jump Overs, 60/50cm
Rest 45 secs

Rx:+ Chest to bar pull ups

Extra:
3 sets of :
Banded lat pull down x 20
rest 30s

5 sets of 3 Cleans
Sets 1-2: @78-80% 1RM Clean
Sets 3-5: @83-85%
- Done as singles, no TnG
- Rest 2min btw sets