Raakatempaus, raskas ykkönen
+
1x90%
2x1x85%
3x1@80%
3x1@75%

Maastaveto Te-otteellla ilman loppuojennusta
3x100%
3x105%
3x110%

Valakyykky
5x3. raskas

A) 8x
New Interval every 2nd minute
Run 200m + 10 Box Jump Overs

B) 4x
2min ON/2min OFF
Row (Goal 500/400m+)

Power clean 4x3x60%

2' AMRAP:
20 KB Goblet Squat (24\16kg)
Max Reps Shoulder to Overhead (40\30kg)

Rest 2'

2' AMRAP:
20 KB Goblet Squat (24\16kg)
Max Reps Shoulder to Overhead (50\35kg)

Rest 2'

2' AMRAP:
20 KB Goblet Squat (24\16kg)
Max Reps Shoulder to Overhead (60\40kg)

DB Floor Press: 3 x 30. Rest 60s.
– Go light. These should be UB sets. Around the 15th rep it should start to burn.

5 rounds for time:

6 C2B
6 Burpee Box Over

RPE 4

3-4 rounds, rest as needed:

1) 6+6 DB Seated Press
2) 10+10 KB/DB Row
3) 15-25 GHD Sit-Up
4) 5 High Box Jump

RPE 2-4

3 rounds for quality:
12 box step ups hold kb/db/plate
12 goblet squats holding weights
12 lunges holding weights

For time:
50-40-30-20-10

Sit ups
Pull ups
Burpees

1 lap around The box after every section

raakarive + rive

8x1+1@60-70% (raaka lähtöjä, rive hyvällä rytmillä)

VAPU + suoraan alastiputuksesta työntö

2+1 RM

Korkeat boksi hypyt

7x3

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
3 pull ups
6 good mornings
9 plyo

Metcon/*Rx(20)
4rds
12 db snatch 35/20-*50/35
12 rr/pull-ups/c2b/*6 bmu
12 hspu(mod as needed)
then
800m run

@25:00 min mark
10 mins to work up to a hvy snatch

Finisher
100 bicycles
15 side plank pt per
2 min low back smash
1 min hamstring stretch per