For those days you need to mix it up. Go for it!

X2GT

4 rounds for time of:
20 Dumbbell Deadlifts, 2x15/10 kg
15 Dumbbell Front Squats, 2x15/10 kg
10 Devil Press, 2x15/10 kg

Timecap: 12 mins

Deadlift 1.5

Build up to a heavy triple with the following structure: 1 rep= 1 lift up to knee level, then back to the floor and then complete a full lift!

--then--

3 x 3 @ 80-90% of the heavy triple

Go every 2:30!

Warm Up
band pulls + banded hip activations
then 3 rounds
1 min air bike
5+5 static lunge hold + single arm plate press @5-15kg plate
10 goblet hold lunges/curtsy lunges/ box step ups + 5 plate ohs (same plate)
10 elbow to tall plank

Strenght
Snatch Grip Push Press behind neck + overhead squat 3+3/3+3/2+2/1+1reps@70-80-90-95% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 5+4+4+4reps@65-75-80-80% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 5+4+4+4reps@45-55-60-60% + 6-10 diamond push ups
rest 2-3 min bwn sets

Every 5 minutes for 20 or 30 minutes (4 or 6 sets)
odd rounds (0:00 / 10.00 /20.00)
24 wall ball shots
12/10 calories air bike
6 devils presses

even rounds (05:00 / 15.00 / 25.00)
24 db snatches
12 burpee box jump overs 50/60cm
6 double kb hang clean&jerks @16/24kg's

masters 45+ reps (20-10-5)

time target is around 2.15-2.45 per set.

E4MOM x10 w/ partner, YGIG: (tot. 40min)
a) 2min on / 2min off machine / run

b) AMRAP: (YGIG, divide reps anyhow)
30 box jump (60/50)
2 x 10+10m burpee broad jump
8 x 10+10m double db / kb farmer's carry (GO HEAVY!)

• jos pari tekee farmarikannon samoilla painoilla, voit tehdä myös ulkona 160m kannot
• AMRAP lähtee joka intervallilla alusta (eli boxihypyistä)

RPE 6-8 - jos on ollut kova treeniviikko, niin ota PK:na, jos taas polttelee niin anna soittaa.

Amrap 16min

10 High Box Jump Over 60/70cm
10 KBS 24/16kg
1 UB Set Of Your Skill Movement

Bench Press

6-5-4-3-2-2 AHAP

Go Every 2:30

Front Squat
5 x 3

Goal To Keep Same Weight All Sets

Warm Up
3-5 min of cardio machine work as overall warm up for body
5 min of speed ladder drill work as overall warm up for body
3x3-5 yhden jalan hyppyä eteen päin (ensin 3-5 oikealla ja suoraan 3-5 vasemmalla) rest 2 min bwn sets
then some mobility&squat preps and go for it

Strenght
In the hole front squat 5+4+4+4reps @60-70-75-75% of 1rm (perfect form, try to push hard up, controlled down and pause each rep ofc)
rest as needed bwn sets

Weightlifting
3x1 power clean+ 1 push press + 1 hang power clean + 1 push jerk
5x3 power clean&push jerks @60-75% of 1rm clean&jerk
rest as needed bwn sets

Metcon (80-90% effort)
2-3 sets of:
5min on / 2.5min off
400m run (or max 2 min run)
into 3-5-7...
bar muscle ups / burpee pull ups
squat clean @42.5/60kg (masters 45+ 35/52.kg)

you can go for 2-4-6... reps to get "3rounds" in on that 5 min time period.
tavoite on siis se et juoksu ja joko 2-4-6 reps tai 3-5-7 reps kerkeisit aina tekemään.

EMOM3 x 4

Back Squat x 8 max 60%

Scapular Wall Slide x 8

Wall Slidessä kantapäät ja lapaluut kiinni seinään.