6 sets of 5 Front Squats
Sets 1-3: @75%
Sets 4-5: @78%
Set 6: @82%
- Rest 2-3min btw sets

6 sets of Power Clean
Set 1: 3 @75%
Set 2: 2 @80%
Set 3: 1 @85%
Set 4: 3 @80%
Set 5: 2 @85%
Set 6: 1 @90%
- Rest 2-3 mins btw sets.

5:00 Max Cals on a Bike

Your choice Assault Bike or Bike Erg
Go hard and challenge yourself!

Extra:

Overhead Half Kneeling Hip Extension
3 x 10 each. Rest 60s

30 - 20 - 10
Mountain Climbers (L+R=1)
USA Kb Swing 24/16
BB Hang High Pull 30/20
BB Push Press 30/20
Box Jump
Push-Ups
Abmat Sit-Up
Goblet Squat 24/16
Alt. DB Snatch 22,5/15 (L+R=2)

*Choose weights that you are able to do 30 reps in 2 sets

3) 300m run
2 rope climbs
300m run
10 C2B
10 burpees
2 rope climbs
10 thrusters 50kg/35kg
2 rope climbs

Bar muscle up
- kip swing
- hips to Bar
- banded/ jumping/ low bar bmu

EMOM 12
1. 1-5 bmu
2. 10 (5+5) DB hang clean & jerk

EMOM 8
1. 20 banded Lat. Pull down
- rest of the time hanging tuck hold

5 sets of Power Clean
Set 1: 3 @70%
Set 2: 2 @80%
Set 3: 2 @82%
Set 4: 2 @85%
Set 5: 3 @80%
- Rest 2 mins between sets.

Penkki 5x5x80%

Ojentajat käsipainoilla maaten 5x8-15
Pystysoutu käsipainoilla 5x20-30
-tee nämä liikkeet ”supersarjana” samoilla käsipainoilla

Pystypunnerrus 5x15
Band-pull-aparts 5x25
-tee nämä liikkeet ”supersarjana”

16 mins to complete :
4 rounds for quality
8-12 kipping pull up
8-12 Supinated Push-Ups
200m easy jog

Extra:
Seated DB Wrist Curls: 3 x max reps. Rest 60s

Jokainen testaa millä skaalauksella (toinen jalka takana, boksilla, kumppari..) saa esim. 5 toistoa putkeen / jalka.