For time:
Partner workout
Deadlift x 40 (90 kg/ 55 kg)
Run 250 m
Power Clean x 40 (60 kg/ 35 kg)
Run 250 m
Walking lunge front rack position with 2 kettlebell x 40 m (16 kg/ 12 kg)
Run 250 m
Kettlebell swing x 40 (32/ 24 kg)
Run 250 m
Box jump x 40 (60 cm/ 50 cm)
Run 250 m
Wall ball x 40 (9 kg/ 6 kg)
Run 250 m
T2B x 40
Run 250 m
Burpee x 40
Run 250 m
Pull up x 40
Run 250 m
Thurster x 40 (42,5 kg/ 30 kg)
Run 250 m

Time cap 90 minute

A) "Elizabeth"
21-15-9 for time
Power clean 60/42,5
Ring dip / jumping ring dip

B) On the minute for 6min
1. 10-20s ring support hold
2. 10-20s ring bottom hold

Partner workout
25min AMRAP
A. row for calories
B. 2 rounds of
15 wallball 20/14
10 box jump 60/50

Partners alternate between a and b

Easy pace workout

On the minute for 40min
1. Shuttle run
2. 30-40s handstand hold
3. Shuttle run
4. 10-12 body row
5. Shuttle run
6. 40s reverse lunge
7. Shuttle run
8. 40s sit-up

3-5 rounds for quality:
1min Sorenson Hold
1min Plank Hold Shoulder Taps
- Rest as needed

Warm-up
Complete @ increasing intensity
3-minute Assault bike + 3-minute Row (nose breathing only)
2-minute Assault bike + 2-minute Row (nose in, mouth out)
1-minute Assault bike + 1-minute Row (breathe freely)
+
Build to working weight on the barbell for power clean&jerk and hang clean
+
Complete 2 rounds as 6-minute EMOM (or go every 75-seconds)
1) 8/6 (cal) Row + 4 Burpees over the rower
2) 3 Hang (squat) clean + 5/4 (cal) Assault bike
3) 3 Power clean&jerks + 3 Bar-facing burpees + 4x7.5m shuttle run

Metcon
4 min amrap
15/12 calories rowing
8 Burpees over the rower

Emom 4 (älä vedä ekoja pyörä vetoja täysiä tähtää tasaiseen tahtiin ja lopussa löysää 1-2 cal)
4 Hang (squat) clean @30-35/45-52.5kg
8/6 cal air bike

4 min amrap
4 Power clean&Jerks @30-35/42,5-52.5kg
8 Bar-facing burpees
10x7.5m Shuttle run (eli viivajuoksua/hölkkää, kosketus aina lattian rajaan) ÄLÄ NYRJÄYTÄ NILKKOJA)

2 rounds for time
8/6 cal air bike
4 Hang (squat) clean @30-35/45-52.5kg
15/12 calories rowing
8 Burpees over the rower

rest 3 minutes bwn amrap's, goal is to go hard 80% effort. Leave some gas to tank because its not competition.

Strenght
Deadlifts 2x7 reps @60-70%+ 2x5 reps @70-80%
perform 8-12 double db Seated shoulder press right after deadlifts
rest 3 minutes after double db bench press

Cool Down
5-minute easy bike-erg + yleisverryttelyä ja venyttelyä fiiliksen mukaan lyhyesti.

Single Leg FL Calf Raises
2 x 20 each. Rest 60s.
Tibia Raise
2 x 20. Rest 60s.

20 min AMRAP
22 Air Squats
12 T2B
9 Burpees

6x8min

1) Kone

2) 8-10×
Kepillä pyöritys
Hyvää huomenta +kepillä taaksevienti
Joogapunnerrus
Rapu+kierto

3) 8-10×
Yhden käden rengassoutu
Arnold's press kyykystä
Submax aktiivinen roikunta
Käsilläseisonta (15-30sek)

4) Kone

5) 8-10×
Lonkat+ kierto
Kyykystä ojennus
Sivukyykky (venytys pohjassa)

6) 8-10×
Yhden jalan mave
Pistooli tai bulgarialainen kyykky
Pohjenousu portaalle tai levypainolle
Russian twist

7min
2,4,6,8,…
Gorilla soutu 2 kahvakuula
7/5 cal laite

3min lepo

7min
2,4,6,8,…
Varpaat renkaisiin
7/5 cal laite

3min lepo

7min
2,4,6,8,…
Kahvakuula rinnalleveto 2 kahvakuulaa
7/5 cal laite