21-15-9
Thruster 42,5/30kg
Bar over Jump

TC 5min

CONDITIONING

EMOM x10

1) 10 Thruster @40-50%
2) One round of Cindy

RPE 4

Target: all reps unbroken

Weighted Pull-Ups

5-5-5-3-3-3-1-1-1

Weighted Dips

5-5-5-3-3-3-1-1-1

Find heavy complex of
Clean + push jerk + split jerk
Use 20 min, goal is to hit 6-8 set. You can go heavy but remember quality!

EMOM3 x 6

Lattiapenkki x 6 60% +

Kyynärpäät hitaasti lattiakosketukseen

"Plyo-push-ups" 6x3
Sotilaspenkki 5x10x50% (stopeilla)
Pullover käsipainolla 4x12-20
Ylös-alas-lankku 100 toistoa
Niskajumppa 3 kierrosta
Etunojapunnerrus 2 maksimipituista sarjaa (toisessa vasen jalka irti maasta, toisessa oikea, noin 5 min tauko välissä)

Hyvällä sykkeellä treeni läpi!!!

Parin kanssa 3 kierrosta

40/30 cal soutu
20 etunojapunnerrus
lepo kunnes soutulaite on vapaana

4 rounds, rest 1-2min between movements:

1) 6 Bench Press
2) 3 Weighted Pull-Up
3) 6+6 KB Front Rack Box Step-Up

RPE 4 (1-2 reps in the tank)

Every six minutes for 36 minutes (6 sets):
8 burpee box jumps
12 T2B
20/15 cal bike or run

Warm up(0:00-10:00)
"Line drill"
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Banded walk(down and back)

Barbell warm up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Mobility(10:00-15:00)
Front rack stretch-2:00 min
Elevated child's pose-1:00 min

Skills/Teach(15:00-25:00)
Clean-
10 sec hold receiving position
3 high hang clean
3 hang clean
3 power clean

Weightlifting(25:00-40:00)
Build to a Heavy Complex

3-Position Power Clean + Split Jerk

Metcon(40:00-60:00)
"Tiger Blood"
3 Rounds For Time:
10 Clean and Jerks (135/95)
400 Meter Run

Opt(12)
400m run, rest=work then 400m run
max set unbroken muscle ups/pull ups bar or ring or pull up 🐐
tabata double unders

Finisher
30 scap push ups
15 side plank punch through per
30 slow bikes 3 sec count per
15 v-ups
2 min hamstring stretch