3-4 rounds for quality:
10 Banded Dead Bugs (2=1)
10 Down & Ups
10 Plank KB Pull Throughs (2=1)
10/10 Pallof Press w/ Rotations
30sec Side Plank Hold L+R
- Rest 1-2min btw rounds

2-4 rounds, rest as needed
a) 2 x 8-12 heel elevated goblet split squat
b) 2 x 15-30s copenhagen plank
RPE9

Start with your weaker leg and match reps / time with the stronger one. Aim to increase weight / time / reps from last week.

Back squat
5-4-3-3 (1-2reps in tank)

IN TEAMS OF 2
AMRAP x 15 MINUTES
15 Box Jumps
10 Burpees
5/5 Single DB Shoulder to Overhead
- Partners will complete every other movement in order. Ex: P1 does 15 Box Jumps, P2 does 10 Burpees, P1 does 5/5 Single DB Shoulder to Overhead etc. P1 works while P2 rests.

Warm Up
2 rounds
400m light jog/run/mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

Metcon
Run
8-10 sets
2 min moderate / 15 sec rest

rest 10-15 minutes and do some walking, drinking water, strech maybe and get ready
for the next one.

2 Sets
10 sec fast run / sprint @90% effort w/ full recovery (3+min) b/t reps
-Then-
1x15sec at fast/sprint pace about 90% effort
Rest: 5-8min
400m for time

Cool down
3-5 min walk/light jog
3-5 min kevyttä venyttelyä ja takareisistä vähä happoja veks.

TAI

PK 1 - 1h + ajallisesti / PK 2 - 40-50 min (eli zone 1 ja zone 2 alueen tekeminen) Oma valintaista toimintaa.

TAI

Kahden treenin päivä eli juoksutreeni + PK

TAI

Välipäivä/palauttelua/kehonhuoltoa.

Deadlift 7x1
* -nouseva paino
-lepo 3-4min sarjojen välissä*

EMOM9
a) s.a. carry, left (anyhow)
b) s.a. carry, right (anyhow)
c) plank

Target: Work 30-45s / min.

SNATCH 4/5
Every 75s x5
1 snatch (power or squat)
build up in weight