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
3x10 lateral jumps (sivuttain hypyt, pidä tasapaino ja yritä reippaahkoa ponnistusta joka hypyllä, kädet myös rytmiin) 1 min rest bwn
then some mobility&squat preps and go for it

Strenght
In the hole front squat 4x5reps @55-60-65-65% of 1rm (perfect form, try to push hard up, controlled down and pause each rep ofc)
rest as needed bwn sets

Weightlifting
3x1 clean pull + 1 hang power clean + 1 push press + 1 hang squat clean + 1 split jerk@35-50%
3x1 hang power clean + 1 hang squat clean+ 2 split jerk @60-75%
3x1 hang power clean +1 hang squat clean+ 1 split jerk @80-90% of 1rm
rest as needed bwn sets

Metcon prep:
2 sets
4-6 bfb + 4-6 dl (add weight) + 2-3 box jumps + 4-6 ttb
rest 1-2 min bwn sets

Metcon
6 sets, new set every 3 min:
odd : 8-12 bar facing burpees + 6-8 deadlifts @50-60% + 4-6 box jumps @50-60/60-75cm (sharp ones)
even : 8-12 toes to bars + 6-8 deadlifts @50-60% + 6 box jumps @50-60/60-75cm
time target sub 1 min each round, speed/power workout. fast moving.

Cool down
5 min light cardio

Bar MU tech

5 Sets x Every 3:30

6 + 6 One Arm DB Row
20 Sit-Ups

12x 4min

1) Kone

2) 6/liike:
Boxiaskellus
Rintarangan avaus
Sivutaivutus kahvakuulalla

3) Kone

4) 6/liike
Arnold's press
Jalkojen nosto KP:n yli
Skorpioni

5) 6/liike
Istumaannousu pallon kanssa
Seinäpallo
Vuorikiipeilijä

6) 6/liike
Hyvää huomenta tangolla
Valakyykky
Askelkyykky

3 x 3 Heavy

1@up to 100%+, rest btw sets 2min

Penkki 4x2x80%
-3s stopit

Dippi Tai penkkidippi 3x amrap

Seal Row 5x15
Takaolkapääsoutu 5x20
Kulmasoutu käsipainoilla 5x10 (🍑 kiinni seinässä!!)
-valitse yksi

WU:
A) 400m run or 500m row/ski

B) AMRAP6:
6+6 split stance DB press
6 kang squat
10 plank toe reach alt.

3x5 AHAP

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
siksakkiin hypyt x 8 (välipompulla edeten) x 3 sets
then take some short barbell prep as needed and go for heavy squats!

Strenght
In the hole front squat 5+5+4+3+3reps @50-60-70-80-85% of 1rm
rest as needed bwn sets

Weightlifting
3x1 clean pull + 1 power clean + 1 push press + 1 squat clean + 1 split jerk@35-50%
3x1 power clean + 1 squat clean+ 2 split jerk @60-70%
3x1 power clean +1 squat clean+ 1 split jerk @75-85% of 1rm
rest as needed bwn sets

Metcon (zone 4) 80-85% effort.
12 or 15 minutes EMOM
1) 6/8 calories rowing at fast pace + 6-10 strict hspu (scale to kip or with abmat/plates) (must be fast cardio and unbroken "tight" set of hspu)
2) Deadlifts x 8 reps @120/85kg tai maksimissaan 60% ykkösestä (remember tight core)
3) Bike Erg x 15/12 calories (masters 45+/scaled 13/10 calories)

work times should be under 45 seconds on row/hspu and bike erg)