30 min PK
400m row
600m jog
30 s plank
30+30s pistol squat bottom position
15s15s copenhagen plank

3 Rounds for Time;
15 Strict Pull-ups
15 Burpee Box Jumps w. step down
15/12 Calorie Row 10/8 bike/ski

Time Cap : 15 mins
Rx+ Option: Add 15 Dips (ring, bar) after pull-ups
Pull-Up options: less (3-5 sets per round), :30-:45 worth of negatives per round, ring rows.

Overhead Squat, moderate to heavy. 2 sec pause on bottom

5 x 2

SO 2:00

8 min AMRAP
30 DU
10 push ups
10 box overs 60cm/50cm
6 burpees

For time:

6 - 9 - 12

Burpee box jump overs 30/24"
Power Snatch 60/42,5kg (teens 52,5/35)

Warm Up 12 min

300 m row
3 WallSquat
5 Snatch Press
14 scorpion
10 Banded goodmorning

A Pystypunnerrus tangolla 1 + 7
*Pystypunnerrus x 1, lepo 10 sek/ 180 sek jonka jälkeen pystypunnerrus x 7 toistoa
*Sarja 1, vara 3, sarja 2, vara 2 ja sarja 3 vara 1
*Sarjat ja viikot = viikko 1/ sarjat 3, viikko 2/ sarjat 4 ja viikko 3/ sarjat 5

B1 Penkkipunnerrus tangolla, (voimanopeus) 3 x 5
B2 Supiner ring row (nopeus) 2 x 5
B3 Supine ring row 2 x 5

Banded Overhead Triceps 3 x 25. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 rounds:
15 Deadlift (w/ DB': 2x 22.5/15kg)
12 T2B
9 Hang Power clean (w/ DB's: 22.5/15kg)
6 Strict HSPU

(Time cap: 15min.)

Easy Ergo 20 min