Warm Up

3 rounds
1 min cardio
5+5 weighted single leg RDL
5+5 single arm upright row
10 goblet squats
10 pass thorughs

Strenght
5x 2 front squats + 3 back squats
Use light to moderate weights
5x5 weighted pull ups / strict pull ups
Use light to moderate weights

Accessory
3 sets
10-15 Bent over Barbell Rows
10 Tempo Goblet Squats (5 second negative, stand up fast)
:30-45 Side Plank R/L
rest 1-2 ,min bwn

Optional extra
Cool down
2-3 min light cardio
30-45sec russian baby strech
30-45s lat strech
30-45s triceps strech
1 min prayer pose

6 sets:
1 Clean Deadlift + 1 Clean Pull + 1 Clean
Sets 1-2: @70%
Sets 3-4: @75%
Set 5: @80%
Set 6: @85%
- Rest 2-3min btw sets
- Don't let go of the bar. TnG lifts.

Kyykky 4x15x30-40%
-joka sarjan jälkeen askelkyykky vuorojaloin x20/20

Rinnalle veto riipusta + punnerrus 4x6

Penkki käsipainolla 3x10 / käsi

Hollow hold crunches 3x20

Farmarikävely yhdellä kädellä 4 x edes-takas
-käden vaihto suoran päässä

Vänärillä

2 x 1200m tavoite vauhtia. Lepoa 1:00 vetojen väliin.

Lepo 2:00

2 x 400m tavoite vauhtia. Lepoa 0:30

EMOM x 8-12

1) row
2) 5 snatch pull + 5 muscle snatch + 5 hi hang snatch
3) row
4) 5 snatch grip row + 5 snatch grip press + 5 OHS

Team workout
In 4 people groups

10min AMRAP
Max cal bike erg / echo bike
Max reps burpee box jump/step over 60/50

Rest 2min

10min AMRAP
Max cal row
Max reps DB devil's press 2x22,5/15

5 sets of 3 Wide Grip Bench Presses
Sets 1-2: @75% of 1RM Bench Press
Sets 3-4: @80%
Set 5: @85%
- 20 Banded Single Arm Lat Pull Downs (10 each arm), after each set
- Rest 2-3min btw sets

1+1@6/10rpe
1+1@7/10rpe
1+1@8/10rpe
1+1@9/10 rpe
1+1@10/10rpe
*Go To Heavy Of the day
*Every 90 sec

5 SETS
1 Muscle Clean + 2 Power Cleans
- Start Light and build to Moderate

B1) 12 min EMOM
1) 8 front squats @64% of 1RM
2) 10 banded good mornings
3) 14 side squats alternating