Warm-up: 10 min easy ski/row/Ab + 4 min mobility + 5 min barbell warmup

A: 10 min emom:
5 x tng power clean
Start from 50% of 1RM power clean and build-up

B: 40-50min aerobic training

Cool-down: Easy row for 5 min + 5 min mobility

EMOM 9:
50s AB
10 Seated Double DB Presses, choose load
10 Burpees

Rest 2min

EMOM 9:
50s Ski
10 Box Jumps 60/50cm
10 T2B

Treeni 1
Warm Up
2 rounds
20/16 calories row, run, bike
20 banded monster walk
20 banded air squats
20 kb swings

Strenght
Back Squat 10,8,8,8 reps @57-62-67-71% of 1rm
Front Squat 3- 4x5reps @1x60, 1x65 and 2x70%
rest 2-3 min bwn sets
Keskity laatuun kyykyissä ja pitämään liike hallittuna.

Metcon
3-4 RFT (rounds for time)
20 back rack step back lunges @25/35kg
16/20 cal row
Masters 45+ only 3 rounds.
Go unbroken sets on lunges and steady fast pace on
rower. Time target on 3 rounds under 8 mins and
4 rounds under 10 mins.

Accessory Work
3x12 romanian deadlifts @30-35-40% of 1rm deadlifts
3x12 barbell bent over row
3x10+10 side plank knee tucks + 1:00 front plank hold
rest as needed

Optional Extra
unbroken double unders (se on tavoite, älä aloita alusta jos stiflaat)
valitse yksi toistomääristä 3-6-9-12-9-6-3 / 5-10-15-20-15-10-5 / 15-20-25-30-25-20-15 tai 10-20-30-40-50-40-30-20-10
rest 10-20s bwn sets

Warm-up: 1000m easy row + 5 x easy 100m + fast 100m

A: Row: 10 x 500m. Goal is to row fast in the anaerobic zone. 1 min rest between sets.

Cool-down: Easy row for 5 min + 5 min mobility

SKILL (P)
3 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
5 Segmented Sumo DL High Pull*
-Rest As Needed b/t Sets-

SKILL (F)
3 SETS
5 Banded Strict Pull-Ups
8 Tempo Push-Ups (1111) with incline set-up as needed
5 Segmented Sumo DL High Pull*
-Rest As Needed b/t Sets-

*1 Rep is...
Sumo DL
Shrug
High Pull

3-4 rounds for quality:
10 KB Gorilla Row (2=1)
15-20 Reverse Hypers
15-20 Hollow Rocks

Rest is when the gains happen!

E90s x12:

Reps: 3-2-1 - 3-2-1 - 3-2-1 - 3-2-1