10min for quality:
a) 10+10 pallof press
b) 8+8 db row
c) 10-15 push-up (deficit, elevated)

Valitse joko Accessory-setti TAI leukojen 1/3RM.

Warm Up
2 rounds
2min of cardio, add speed
4 inch worm + push up
8+8 single arm bench press
8+8 single leg RDL
:45 plank hold

Strenght Superset
Bench press 10+10+5+5 reps, add weight each round, start light
perform 8-12 double db/kb deadlifs right after, climb on weights.
rest as needed bwn sets

Metcon
Every 3 minute for 12 minutes (4 sets)
6-8 burpees
8-10 db snatches
10/12 calories air bike (max 45 sec)
lähdöt aina 1 min välein (3 henkeä per air bike)

Every 3 mins for 12 mins do:
12 Weighted Deficit Push-ups, pick load
12 Feet Elevated Ring Rows

4 rounds for time of:
500/400m machine / 2x bike
15 Overhead Squats, 43/30 kg / Front squat @ 50/35kg
15 Lateral Burpees over bar

Timecap: 18 mins

Body Armor
A) Dumbbell Strict Press: Build to a Heavy Set of 7
B) Dumbbell One Legged Deadlift: Build to a Heavy Set of 5 (Each Side)
C) Weighted Strict Pull-up: Build to a Heavy Set of 3
D) Turkish Get-Up: Build to a Heavy Set of 1 (Each Side)

A)
3x 4min /30s vaihto
1) 10 cal/kierros: 2-4-6...: vauhtipunnerrus ja askelkyykky 2x kp/kk
2) 10 Viivajuoksua/ kierros: 2-4-6...: reangassoutu ja punnerrus
3) 10 Boxiaskellusta/kierros: 2-4-6... Istumaannousu ja ilmakyykky
RPE:7-8

B)
20x 30s ON 30s OFF
1) Kalorit
2) Burpee boardjump
3) Hyppis
4) Kevyt KP-tempaus
RPE: 8-10

C)
loppuaika jähy:
Easy kone
5+5 tuulimylly
4-6 karhukobra
RPE: 3-4

Warm up
3 rounds
20+20m sledge push + sledge pull backwards
15 band pull aparts (etunojasta)
10 tempo push ups
:20 Tuck hold on parallettes
then barbell warm up for snatch for few minutes

Weighlifting
tall snatch 3x3reps@25-35%
3x snatch pull + low hang power snatch + low hang snatch + snatch balance@40-50%
3x power snatch + low hang power snatch + low hang snatch @60-70%
then 3-5 min emom of:
power snatch + low hang snatch @70-75% of 1rm snatch

Strenght
Pause Front Squat 3x3reps@50-65%
then 5 min emom of:
2 Front squat@70-80%
then 3 supersets of:
3 snatch pull@100-105% of 1rm snatch
5 sharp box jump to drop jump @75cm
rest 2-3 min bwn sets

Metcon @80-90% effort
2-3 sets of 3 min emom / 3 min rest bwn emom's (masters 45+ go for 2 sets)
1) 8 power snatch @35/50kg (singles) (masters 45+ go for 30/45kg)
2) 12-16 heavy wall ball (2x6-8+6-8reps)
3) 15-20m hs walk (3-4x5m) / 3-4 wall walks

Accessory Work
2 sets
10-15 LU-raises@2.5kg's + 15 calf raises with 10/15kg dumbbells
rest 1 min

Warm Up
3x40s easy + 20s moderate + 10s fast echo bike, rest 20s bwn sets.
then 2 rounds with 15kg dumbbell
5+5 single leg rdl + clean + press
5+5 db snatch
5 burpee pull ups
then barbell warm up for power clean&jerks few minutes

Weightlifting
3x3 tall power clean + 3 press to push jerk catch @25-30%
3x1 clean pull + low hang power cleans + push jerk (pause on catch) @40-50%
3x power clean + low hang power clean + push jerk @60-70%
then 3-5 min emom of:
2 power clean&jerks @70-75% of 1rm clean&jerk

Strenght
Pause Military Bench Press 3x3reps@50-65%
perform 2 legless rope climb or 1 legless + 1 normal or 2 normal rope climbs right after
rest 3-4 min
then 3-5 min emom of:
2 military bench press @70-75%

Metcon (75-85% effort)
Emom 12-16
odd : burpee box jump overs x 6-8 reps
even : c2b pull ups x 12-16 reps (break these in 2 sets)

Optional Accessory Work
2-3 sets of
8-10 french tricep turns with 10/15kg dumbbells (leave 1-2 rep in tank)
8-10 hammer curls with 10/15kg dumbbells (leave 1-2 reps in tank)
rest 2-3 min bwn sets

BikeErg intervals (Bossi)

5-6 sets of
0:30 @ 100-110% MAP5
1:00 @ 95-100% FTP20
0:30 @ 100-110% MAP5
1:00 @ 95-100% FTP20
0:30 @ 100-110% MAP5
1:30 @ 95-100% FTP20

– 3:00 @ 40-60%FTP20 between sets –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 5:00 work (alternating intensities), followed by a 3:00 recovery interval.

Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

PARTNER AMRAP 30

40/30cal row
40 sit up
40 box jump over

• 1min plank hold