3 rounds for time
10 ring dips
20 v-ups
10 pistol squats alternating
10 box jump overs 60cm/50cm

5 rounds of:
10 Alt. DB Power Snatches
10/10 DB STOH
10 HRPU (hand release push-ups)

DB: 20/15kg

Every 2min for 10min (5sets):
2 Muscle Snatches + 2 Pause OHS
- Pause OHS - 3s in bottom
- Go by feeling

10-minute EMOM row 10/8 calories.

EMOM x 21 MINUTES
MIN 1 - 50 Double Unders*
MIN 2 - 16 Alt. DB Goblet Lunge (Heavy)
MN 3 - :50 Rope Climbs

*Option to increase by 5 each round if strong with DUs. Scale is single unders today.

AMRAP 5 x 2:
10 Deadlifts @80/55kg
15 Push-ups
20 Lunge Steps (in position)
- Rest 2min btw AMRAPs

Negative HSPU 5x2(10s down)

Treeni 2
Warm Up
2 min row or ski
2 min air bike or run
then 2 rounds
25 plate hops
15 gtoh
5 inch worm with push up

Hamstring/Pec/Tricep Streching shorty 5 mins

Strenght
Deadlifts 3x3 reps @60-70%
rest 2.2-5 min bwn sets.

Bench press 3x3 reps @60-70%
perform 3-5 strict c2b/chin ups, sharp right after BP
rest 2.2-5 min bwn sets.

strong form on deadlifts and control lowering part also, keep focusing
on good position on bench and right line to press.

Metcon
emom 12 or 16
min 1 - 10/8 calories rowing
min 2 - burpee box jump overs x 6-8 reps
min 3 - Ski/air bike x 9/7 calories
min 4 - double unders x 40 seconds

30-60min
Lajinomaista liikehdintää, sisältö vapaa.
Sykkeet pk alue.

Treeni 2
Warm Up
2 rounds
1min/20s/10s easy&mod&fast cardio
3 inch worm with push up
6 scapula pull ups (2s hold)
10 v-ups
5 burpee pull ups
10 band pulls + 10 band pass throughs
10+10 single arm floor press

Strenght
1-3 rm bench press (20mins)
1-3 rm weighted chin up (15 mins)

Accessory Work
2-3 rounds
8 strict ring dips with pause
24 alt hand bicep curls with dumbbells
24 alt leg v.ups
rest as needed