5@50%, 3@60%, 2@70%, 1@80%...+...100+%, sp-%, rest btw sets 3min

6x alkavalla 3 min
10m kelkantyöntö

2 min lepo

6x alkavalla 3 min peruskestävyys
1. Pyörä/echo
2. Hiihto/Soutu

RX
For time:
100 overhead squats (43/61 kg)
– Every 1:00 starting at :00, perform 15 double-unders.
– No racks. The bar comes from the floor.

INTERMEDIATE
For time:
100 overhead squats (29/43 kg)
– Every 1:00 starting at :00, perform 15 double-unders.
– Take the bar from the floor.

BEGINNER
For time:
50 overhead squats (5/15 kg)
– Every 1:00 starting at :00, perform 10 single-unders.
– No more than 5 overhead squats per minute.
– Take the bar from the floor.

2x 25min

1)
3min Konetta
2min Juoksu/hölkkä

2)
8-10 Lapavetoa
8-10 Lattiapunnerrusta
6-8 Sivukyykkyä
20s+20s Sivulankkua
10 Kyykystä R-rangan kiertoa
10 Kyykystä ojennusta
6+6 Olan kosketusta lankussa
20-30s Kuppipitoa
8-10 Lantionojennusta yhdellä jalalla
40-60s lepo

EMOM 16

Minute 1 : Dual DB Bench Press x 10
Minute 2 : Double Unders x 30
Minute 3 : 15/11 Calories Row
Minute 4 : 20 Sit-Ups

E3M x 4

5 strict chin up V.1-2 (2-1-X-0)

Tavoite: Rakentaa perusvoimaa leuanvetoon. Ohjeet: - Sarjat huomioiden toistoreservi. - Viimeiset toistot saa olla raskaita, mutta ei grind! - Jos tekniikka hajoaa → kevennä heti. - Huomio liikkeen tempo.

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:20-30 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards

Strenght
Back Squat 10+10+8+8reps@50-55-60-65% of 1rm
rest 2.5-3.5 min bwn sets
Bench Press 10+10+8+8reps@50-55-60-65% of 1rm
rest 2.5-3.5 min bwn sets
Deadlift 10-10-8-8reps@50-55-60-65%% of 1rm
rest 2.5-3.5 min bwn sets
kaikissa voimaliikkeissä keskitytään nyt siihen, että liike on hallittua alaspäin ja liikenopeus ylöspäin säilyy hyvänä!

Metcon at 75-85% effort
2 sets
45/36 calories rowing
20-24 front rack walk lunges with double kb @24/16
20-24 ring push ups
20-24 double kb deadlifts with 32/24kg
120-160m Farmer walks with 32/24kg kb's
Rest 1:1 bwn set

Partner AMRAP 30

40/35/30cal machine
20 hang power clean@50/35kg
20 barbell reverse lunge
20 burpee over bar

A)
Every 1 min for 15 mins, alternating between:
Min1 : Hollow Hold, 30 secs
Min2 : 15 Ring Rows
Min3 : Ring Support Hold, 30 secs
Min4 : 12-15 Strict Knees-to-chests
Min5 : Bottom Ring Dip Hold, 30 secs

B )
5 rounds for time of:
75 Double Unders / 125 single unders
20 Kettlebell Goblet Reverse Lunges, 24/16 kg
20 Medicine Ball Sit-ups, 9/6kg

Timecap : 15 mins

Strength:

2RM power jerk

ascending every 2 minutes for 20 minutes