c2b 20-15-10-5
burpee box jump over 10
run 2 rds käytävä

1a) Back squat 5x1x85%
1b) weighted dip 5x3
2a) kyykky 3x20
2b) side squats 3x20 alternating
2c) back squat 3x15x30-50%, choose a weight that you can go unbroken
The aim is to do 2a-2c with no rest between sets, all sets must go unbroken.
Rest as needed between rounds

Band Pull Aparts
10+10 banded side steps
10+10 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridges
then 2 rounds
1-2 min bike
10 box jump, step down
5 inch worm with push ups
10 hollow rocks
20 shoulder taps on wall walk hold

Take some time for hs walk practises before workout if thats skill you need to work on. Similar ways what we usually do.
Remember the problem dont go away unless you do something about it.

Intervals
5 sets
5-10m hs walk / 2-3 wall walks
25 box jump overs
5-10m hs walk / 2-3 wall walks
rest 1:1
target times sub 2 min.

Strenght
5x3 weighted chin ups, cilmb to heavy 3 but no failure.
rest 2-3 min
after last set of weighted chin ups perform 3 quality sef of butterfly c2b pull ups .. rest 1-2 min . (goal reps is 8-15)
other option is to spend 10 minutes of butterfly/Kipping c2b or normal pull up training and do x-reps of them

Midbody Work
3 rounds
8-12 ab wheel roll outs (straight body, take green/black band for help) eli leuanveto viritys ja sit tangon alle ujutat ittes läpi nauhan / nauha vasten lantiota
tarkkana ettei selkä notkahda. tarvittaessa jalat koukussa.
8-12 reverse crunch
8-12 windmill (each side)
rest 2-3 min

Cool down
2-3 min very light row with damper 1-3
3+3 min lay on floor, barbell smash for forearms/biceps/front shoulder
2+2 min hamstring smash with barbell on squat rack /aseta tanko niin että kun nostat jalan tangon päälle se on noin 90 asteen kulmassa.
1+1 min banded lat/side strech

3 rounds for time
12 toes to bar
12 power clean 45/35

Rest until 10:00

For time
36 toes to bar
36 power clean

E3MOM x10

4 strict pull ups
12 alt. db snatch @22/15kg
4 thruster @45/35kg
10 heavy wall ball

7x3

-Nousulla V2 kuormaan

AMRAP 8:00
30 Double Unders
10 Alternating DB Snatch @ 22,5/15kg
Goal: 5+rounds

Complete as many rounds/reps as possible in 20mins of:
12cal Row
6/6 SA DB OH Squats 20/15kg
12 Abmat SU

Barbell complex
3 sets of the following:
Three power snatches + three hang power snatches
+ three overhead squats
Use 60-70% of power snatch 1RM
Rest as needed between the sets
You may use straps

500m row
20 burpees
400m row
15 burpees
300m row
10 burpees
200m row
5 burpees