Etukyykky Max3
-3vkn 3-2-1 progressio

Maastaveto 4x75%

Takareidet kumpparilla 4x15-20

Partner workout

For time:
100/80 Row Calories - DL top hold
60 Deadlifts, 60/43 kg (YG,IG)
100/80 Row Calories - Dead hang
50 Front Squats, 60/43 kg
100/80 Row Calories - Bottom of squat hold
40 Shoulder-to-Overheads, 60/43 kg
100/80 Row Calories - Front plank hold
30 Power Snatches, 60/43 kg

Timecap: 35 mins

Rive-/tempausvariaatio 5x3
-kevyt/herättely/liikkuvuus

Kyykky 2x4x75%

Pystysoutu 4x12

Painijan kyljet 3x15/15

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×5@70%, 5+ reps@70% 2-3 reps left for final set, *goal in theory ~10-11 reps, pp-%, rest 2-3min

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

The % are calculated from 90% of your 1RM!
1+ means AMRAP!

*ninja = no feet/jump

3-4× 2+2@68-71% or 2+2@up to 68-71%, sn-%, rest 1,5-2min

27-21-15-9 reps, for time of:
Hang Power Clean, 43/30 kg
Wall Ball, 9/6 kg,

Timecap: 12 mins

WU: AMRAP8:
45s erg
8 BB press in split
8 wall squat
20-30s banded OH stretch
OH stretch:

5 Rounds For Time

500m Row or 1000m Bike ( Change as you like )
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)

TC 40

Parin kanssa
6 min töitä 2 min tauko

1. 30 kaloria soutu + 30 yleisliike tasajalka hyppy + 30 kaloria soutu
2. 30 kaloria pyörä + 60 seinäpallo + 30 kaoria pyörä
3. 30 kaloria hiihto + 30 askellusboxille (KP/KK) + 30 kaloria hiihto