3 Strict Pullup/1 Strict Chinup
12 Ring Rows
3 Strict Ring Dips/1 Strict Ring Dip
12 Push-ups/Box Push-ups
15 Hanging Knee Raises
40 m walking lunges

EMOM 12 min

5-10 pushups
30-45" wall sit
20 hollow rocks

4x 2 power clean + 2 jerk 70-83%
3x 2 power clean + 1 jerk 83-87%

Easy pace cardio
Saat valita mistä osiosta aloitat ensinmäisenä, tavoite on tehdä pitkä kestävyys
ja taito harjoitus niin että kardiolaitteella tekeminen on ainoastaan kevyttä
palauttelua etkä puske yhtään, sykkeen tulee olla selkeästi aerobisella eli pystyt
puhumaan. CF-liikkeissä tee vaan sellaista sarjaa että se tulee suht helpolla.
Harjoituksen on tarkoitus olla kevyt mutta kerryttää kuitenkin minuutteja.

Easy pace cardio
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 1-3 ring or bar muscle ups (banded/jump also fine), go every 40s
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 4-6 strict or kip hspu , go every 40s

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 6-10 Toes to bars , go every 40s
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 6-8 db power clean&jerks , go every 40s

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 wall ball shots, go every 40s
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-10 pistol squats , go every 40s

5 sets of Bench Press
Set 1: 10 @60%
Set 2: 8 @70%
Set 3: 6 @75%
Set 4: 4 @80%
Set 5: 2 @90%
- Rest 2min btw sets

Warm Up
2 rounds
20/16 calories rowing (add speed)
6 burpee over rower (step up burpees and both legs same time style testing)
8/8 single leg RDL
8/8 single arm half kneeling press
16 controlled mountain climbers

Metcon
2 sets
21-15-9 reps
Calories rowing
12-9-6 reps
Burpee over rower
rest 5 min bwn sets (target 4-6 min)
masters 45+/scaled reps: 15-12-9 reps and 10-8-6 reps burpees.
women calories 17-12-7 on rower.

Strenght
Power Clean + Front Squat + Split Jerk 4x2+2+2 reps @1x50 1x55 and 2x60% of 1rm clean&jerk (sharp)
rest 1.5-2.5 min bwn sets
2 hang clean (polven päältä/alta) + Split Jerk 6-8x1+1+1reps@60-80%
rest 1.5-2.5 min bwn sets

Optional accessory Work
Sledge Push 3x20m, use moderate to -> mod/heavy load and strong pushing/fast walk.
rest 2-3 min bwn sets
2-3x10/10 upright row with db + 15-20 reverse flyes with light weights
2-3x8-12 weighted ghd hip extensions 10/15kg plate
rest as needed

OTM 10 min
Pull up 1 - 4 or ring pull up 1 - 4

*You can use extra weight

Etuheilautus 3x30

Yhden käden kulmasoutu 3x8-15 / käsi

Penkki 3x5 (40-50-60%), 70% x amrap

Vipunostot sivuille 5x20

Voimapyörä 3-5 sarjaa

Hauiskääntö myötäotteella 3x20

Warm Up
2 rounds
1.5 min cardio
5 inch worm + push ups
5-10 burpees
10+10 single arm kb swings
20 alt leg v-ups

Workout
2 sets
24/30 calories of rowing/ski/berg or 20/25 cal air bike
then

12-10-8 reps
Double DB Bench Press or Barbell Bench Press @mod heavy / 60-65% of 1rm
6-5-4 reps
Sandbag cleans @35-45/45-68kg or 12-10-8 Reps american kb swings
rest 1:1 and repeat / alt time with partner full round

First Complete the bike with mode/fast pace. Then 12 db bench, 6 sc
10 db bench, 5 sc and 8+4 reps. Rest same time it took and repeat.

Accessory Work
3 rounds
16-20 landmine twist @5/10kg extra weight on barbell
8-12 strict chin ups
20-30 deadbugs
rest 1-2 min

5 rounds:
14/12cal Row
12 WB 9/6kg
10m Walking Lunges DB 25/17,5kg
8 T2B
6 Alt. DB Hang Power Snatches 25/17,5kg
4 Burpee Box Jump Over 80/60cm
2 BMU

Scaled:
5 rounds:
14/12cal Row
12 WB 9/6kg
10m Walking Lunges DB 20/15kg
8 T2B
6 Alt. DB Hang Power Snatches 20/15kg
4 Burpee Box Jump Over 80/60cm
4 C2B / 8 Pull-ups