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)

2x2x[1+1]@barbell, 1+1@up to 65%, 3x1x[1+1]@70%, jerk-%, rest btw sets 2min

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

5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, sn-%, rest btw sets 2min

OT-jakson Lopetus juhla harjoite tämä on kaksi osainen.

FOR TIME
5 kierrosta

400 m juoksu
50 kyykkyä
20 vatsaa
10 punnerrusta

aikaraja 35 min.

lepää 10 min sitten Amrap