EMOM 16 Work 0:40 / Rest 0:20 ( AMRAP )

Minute 1 : Row Calories
Minute 2 : Strict Chin-Ups ( At least 6 reps when fresh )
Minute 3 : Line Facing Burpees
Minute 4 : Rest

9 sets of Bench Press
Set 1-6: 2 @85%
Sets 7-9: 10 @75%
- Rest 2-3min btw sets

Warm Up
1:00 easy row -> :30 mod row
1:00 easy row -> :30 mod/fast row
then same thing with ski erg and bike erg/assault runner (so 3min warm up on each machine)

WOD (kardio sessio lämmittelyineen/pikku mobilityineen 45-50min) huilaa 5-10 min ja aloita nostelut + ota energiaa
2 sets
24/30 calories of row (mod/fast)
rest 1 min
20/25 calories of row (fast)
rest 1 min
16/20 calories of row (sprint)
rest 1 min
24/30 calories of ski (mod/fast)
rest 1 min
20/25 calories of ski (fast)
rest 1 min
16/20 calories of ski (sprint)
rest 1 min
24/30 calories of bike erg or assault runner (mod/fast)
rest 1 min
20/25 calories of bike erg or assault runner (fast)
rest 1 min
16/20 calories of bike erg or assault runner (faster)
rest 1 min

Weightlifting
Every 2 min for 8 minutes
1 legless rope climb or normal climb + 3 Power or squat snatch @65-75%
rest couple mins
Every 2 min for 8 minutes
1-2 rope climbs + 2 clean&jerk @65-75%
rest couple mins

Optional Accessory Work
3x3 snatch pull @95-105% of 1rm Snatch
rest 1-2 min bwn sets
3x3 jerk dips from rack @95-105% of 1rm split jerk (4-5 sec alaslasku asento säilyy ja siitä lantion ojennus eli dippaa, mut
tanko saa pysyä räkissä ei tartte pompautttaa irti rinnalta)
rest 1-2 min bwn sets

Accessory Work
2-3 sets of : 12+12 banded standing trunk twits + 12+12 copenhagen plank dips ( jalat koukussa, lantio ei ojentuneena)

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

Bench

9sets every 90s:

4x 2 power snatch + 1 hang squat snatch 65-75% of 1rm power snatch
5x 1 hang power snatch + 2 hang squat snatch 75-83% of 1rm power snatch

Back Squat 6-5-4-3 AHAFA, rest as needed

Every 1:30 x 6, alt btw A & B:
A) 5 TnG Power Snatches 43/30kg
B) 5 Overhead Squats 43/30kg

Sets 1-2: 2 Pause Power Snatches + 1 Power Snatch @60%
Sets 3-4: 2 Pause Power Snatches + 1 Power Snatch @65%
Sets 5-6: 1 Pause Power Snatch + 1 Power Snatch @70%
- Pause below the knee
- Rest 2min btw sets

Deadlift ( Deadstop cannot drop barbell )

3-3-3-3 ( RIR 1+ last set )
1-1-1-1

Go Every 2:30

Warm Up
3 rounds
1 min ski,row,ski
1 min jump rope (du's or crossover single unders)
6+6 reverse lunge + knee raise
4-6 burpee pull ups
10-15 L-sit hold on rings

Strenght
Weighted Pull ups + Weighted ring dips 3x5+5reps (use mod to mod/heavy weights)
rest as needed bwn sets

Gymnastic Strenght/Stamina
Ring Mu, Bar Mu, (C2B or Pull Up+Ring Dip) repetition program
1-2x7 reps / 2-3x6 reps / 2x5 reps / 1x4 reps
Total volyme is 33-46 reps.
or
2x3 reps + 4x2reps + 3x1 rep
Total volyme is 17 reps.
rest as needed bwn sets
Progressioissa jos näyttää että toistot sopii sulle parhaiten tuolta väliltä, skaailale/modaile oman fiiliksen mukaan mutta tavoite
on se että kasvatat volyymia edellis kerralla toistoissa ja saisit myös "isompia määriä kerralla sarjassa"

after muscle muscle ups etc start some barbell prep for c&j and get ready for workout. Try to hit it as 80-85% effort on.
eli pieni kisavara pitää jäädä mut reippaalla harjoitus tahdilla. Huomenna hengitetään vähän reilummin.

Metcon
4 rounds for time
2-3 rope climbs (target under 1 min each time those climbs)
4-5 devils press @2xRX Dumbbells

rest 5 min

For time
5 rope climbs
8-10 Devils press @2xRX Dumbbells

time target first part 7-9 mins and second 4-6 minutes.

Accessory Work
Perform 12-15 minutes easy rowing or ski and do 10-20 pistol squats evety 3 minutes.
or
Practise Pistol Squat for 15 minutes as skill training and mix some cardio there if its smart.

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching