5 kierrosta
14 kp rinnalleveto riipusta
12 askelkyykky kp eturäkissä
10 etunojapunnerrus

500m juoksu

3 kierrosta
14 kp rinnalleveto riipusta
12 askelkyykky kp eturäkissä
10 etunojapunnerrus

300m juoksu

1 kierros
14 kp rinnalleveto riipusta
12 askelkyykky kp eturäkissä
10 etunojapunnerrus

Aikaikkuna 25-35min

Kp 22,5/15/10kg

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of c&j barbell warm up
1st round) 5 Romanian DL+ 5 strict press + 5 tempo back squat
2nd round) 5 muscle clean + 5 push press + 5 pause front squat
3rd round) 5 clean pull/high pull + 5 tall clean (joka kerta allemenoa alemmas) + 3 push jerk / 3 split jerk

Weightlifting
8-10x1 clean pull + 1 power clean + 1 push jerk + 1 hang squat clean + 1 split jerk @35-80%
rest 1.5-2 min bwn sets

Strenght
In the hole front squat 4x5reps@65-70-75-80% of 1rm
rest as needed bwn sets

Metcon
2 sets @80-85% effort
2 rounds for time
4-6 strict hspu
4-6 sandbag cleans
10-12 wall ball shots

rest 2 min

2 rounds for time
4-6 wall facing hspu
4-6 sandbag on shoulder squat (first round right side/second round left side) (take bear hug squats if this feels shitty on your body 6-8 reps)
10-12 wall ball shots

2 min rest and repeat

time target is sub 3-4 min per 2 rounds

Outdoor partner workout

2 rounds for time
200+200m run
20+20 single arm KB hang clean 24/16
200+200m run
20+20 single arm KB hang snatch
200+200m run
20+20 single arm KB shoulder to overhead

EMOM 15

• 5 Power Snatch 65-70%Max
• 5 Pull Up / C2B + 40-60 Rope Jump
• 9/10cal Machine

24min EMOM
1.min Ski 8-14 cal
2.min Bike 8-14cal
3.min Row 8-14cal
4.min rest

EMOM 9 (3 rounds):
1: 1 BMU
2: 2 BMU
3: 3 BMU

3@up to the weight at the start of the jerks, rest btw sets 2-3min

1+1@up to 80-85% or 10 kilos below the starting weight, jerk-%, rest btw sets 2min

2×3@barbell, 1@up to 85-90% or 5 kilos below the starting weight, rest btw sets 2min

Kipping pull up/C2B

E2MOM, 5 rounds
3-10 pull up/c2b
8-12 burpee to target