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)

High hang snatch pull

3×5 @ 60-70 % of max

Franning Chief

3 x 3min töitä ja 1min lepoa
3 thruster 43/30kg
6 leuanveto
9 boksihyppy

josta suoraan

3 x 3 töitä ja 1 min lepoa
3 raaka rinnalleveto 61/43kg
6 etunojapunnerrus
9 ilmakyykky

Warm Up
2 rounds
2 min air bike (add speed during 2 min)
10/10 bulgarian split squats
20 db snatch, second round db pc&pp from ground
1:00 Plank Hold , second round :30/30 side plank R/L
then mobility and warm up sets for squats

Strenght
3 sets of 2 Front Squats + 4 Back Squats @85-95% of 1rm Front Squat
rest 3-4 min bwn sets
3x3 Power Snatch @83-93% of 1rm power snatch
rest 2-3 min bwn sets
3x3 Power Clean + Push Jerk @83-93% of 1rm pc&pj
rest 2-3 min bwn sets

Metcon
21-15-9 reps Or 15-12-9 reps
Calories Air Bike
Double kb front squats @12-16/16-24kg's
Try to keep the fast pace on air bike, or mod/fast and hit unbroken sets on squats!
Women calories on bike 16-12-6 or 12-9-6

Optional Accessory Work
2-3 sets 12/12 single arm db row @ heavyish weight
2-3 sets 3/3 tgu
rest as needed

3 Rounds for max reps
1:00 Wall Balls, (20/14)
1:00 SDHP, (35/25)
1:00 Box jump
1:00 Push Press, (35/25)
1:00 Row for calories
1:00 Rest