Vala-askelkyykky 3x10 / jalka
-kevyt lämmittely/liikkuvuus

Etukyykky 3x3x60%

Suorinjaloin maastaveto 3x6x40-50%
-jokainen toisto lattiasta

Maastaveto 3x3x80%
-joka toistoon uusi asento

SitUps 5x10

For Quality

21-15-9
banded pull apart
wall squat
sit up

Kyykky max1

1) Tempo front squats 5x4x60% 3s down, explosive up

5 Rounds x AMRAP 3

21/15 Calorie Row
9 Box Jumps 30/24"
Max Power Cleans

Rest 1:30 between rounds

Round 1 : 42,5/30kg
Round 2 : 60/42,5kg
Round 3 : 70/47,5kg
Round 4 : 85/60kg
Round 5 : 102,5/70kg

• Aim for pace on the rower that is just outside your comfort zone. Start each round with 5 hard pulls, then settle into a stronger pace than usual. Back off on that pace for the last calorie.
• A strong pace on the rower does not mean you need to move "faster" necessarily. This just means that the drive through the legs on each pull should be more aggressive than usual.
• With the higher box, let's focus on getting the knees up high on every rep to avoid catching a toe on the edge.
• On the lighter barbell aim for touch and go sets and bank a solid chunk of reps. On the heavier bars, let's go right to singles as this will help minimize our rest between sets.

5 Sets:

1 Clean Pull + Hang Squat Clean ( under Knee ) + Squat Clean + Split Jerk @ 65-70%

-Rest as needed
-Don´t drob barbell between clean pull and hang squat clean.

5 Sets of 3 @ Light Weight ( 3 sec pause on bottom )

3 Rounds:

6 Double KB Strict Presses
9 Barbell Good mornings
12 Medball Squat Cleans

Stoppi-kyykky 2x2x50%, 2x1 (55-60%)

Penkki 3x1 (75-80-85%)

Maastaveto 5x1 (60-65-70-75-60%)

AMRAP 20' "Helen" -
goal: 5+ rounds
You GO, I GO
400m Run (500m Ski or Row/1000m Bike erg)
21 USA Swing @24/16kg
12 Pull up

Rest 3'

AMRAP 10': one person completes a full round unbroken of:
10m Double KB Overhead Carry
20m Double KB Front Rack Carry
30m Farmer's Carry
@2×16/12kg
Goal: 8+ rounds

Rest 2'

Synchronised Tabata Burpee (8×20" on - 10" off)
Goal: 35+ total burpees