Aikaa vastaan 5 kierrosta

12 Thrusteria 40/30kg
9 Istumaannousua
6 Leukaa

TC: 12min

Stoppi-kyykky 3x3x40%
-3s stoppi

Maastaveto 2x3x87,5%

Suorinjaloin maastaveto 3x10x40%

Jalkanostot maaten 3x10
-käsipaino tai kumppari lisäpainoksi

Maastaveto 3x3x80%

Kyykky 3x6x70%

Maastaveto 5x8x50-60%
-päinvastainen tekniikka

Jalkanostot maaten 4x10-15
-kumppari tai käsipaino lisäpainoksi

Back squat
4x10 (2-3 reps in tank)

Warm Up
2 rounds
1.5 min cardio
8+8 single leg rdl
8/8 single arm hang clean + push press
12-16 jumping air squats
:10-15 L-sit hold

Strenght
Strenght
FS/BS Squat Program Speed Practise
3x3 Pause Front squat @40-50%, as explosive as you can! (pause 2 sec)
3x3 Back squats @50-60% as exposive as you can!
rest 2-3 min bwn sets

Emom 6
2 squat snatch @70-75%
rest few minutes and start c&j
Emom 6
2 clean&jerk @70-75%

10 min AMRAP
20 wall ball shots @6/9kg
20 box jumps @50/60cm
20 db snatches @15/22,5kg
you should go on by doing 10 reps always before changing.
this also should be done before shoulder presses.

Teams of 3 (4)

2x16min ON/2min OFF

Max Calories
A) SkiErg & BikeErg

B) Echo Bike & Row

AMRAP x 25 MINUTES
100m DB Suitcase Carry*
10/10 Single Arm Supported DB Rows
20 DB Glute Bridge-Ups
100m Run (Easy Pace)
10 Reps of 'Lunge-Lunge-Up-Down'**
20 Single DB Curls
20 Banded Dante Rows or Face Pulls
100m Run (Easy Pace)
*Switch hands as needed.
**1 Rep = Lunge (R) + Lunge (L) + Up-Down.
RPE 5, Steady medium pace,

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 Up-Dog to Down Dog
10 Alt. 90-90 Hip Rotations
15 Banded Ws
-Rest as Needed b/t Sets-

30s on - 15s off - 4 rounds
a) double kb front rack hold / sandbag bear hug
b) copenhagen plank, L
c) copenhagen plank, R
d) tempo (goblet) cyclist squat (3s down, 2s bottom, fast up, 1s top)