2-3sets:

10-30s chin over rings
10-30s ring support
10-30s hollow hold

Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1-2 min air bike
8-12 wall squats
8-12 Incline Cuban Press
8-12 Single Leg Glute Bridge w/Pause at top squeezing glute (each side)

Strenght
Overhead Squats 5x5reps@65-75% of 1rm snatch
go new set every 2-2.5 minutes
Deadlift 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Intervals
4 sets, new set every 4 min
odd rounds : 25/20 wall ball shots (masters 45+ / scaled do 20 wall ball shots) + 15 box jump overs 75/60cm
even rounds : 25/20 american kb swings @24/16kg (masters 45+/scaled 20 reps) + 15 box jump overs 75/60cm

(masters 45+/scaled : 60/50cm)
time target is sub 2 minutes on each round.

Accessory Work
2-3 x 25+25m suitcase carrying R/L
2-3 x 25+25m single arm kb oh carrying R/L
2-3 x 20-30 alt leg v-ups
rest as needed

A)
EMOM 10 mins
4 Back squat from floor
Start @ 70 % of clean
- add weight each set

B)
Partner wod ( you go , I go )
00:00-05:00
Max cal machine

05:00-08:00
1rm clean
08:00-11:00
Max rep bar facing burpee
11:00-13:00
Mar rep Deadlift with 1RM clean

For Quality w/ partner for 30min, alternate between a & b:
a) machine @ zone 2
b) 2 rounds of Squat Circuit
2 rounds of Halo Circuit
5-10+5-10 plank wall walk
- ota kahvakuulaan rohkeasti painoa haloon

RPE 6 / zone 2.

Squat circuit (1 rd):
Forward lunge, L
Cossack squat, L
Step back lunge, L
Curtsy lunge, L
air squat
Forward lunge, R
Cossack squat, R
Step back lunge, R
Curtsy lunge, R
air squat

Halo circuit (1 rd):
1+1 tall kneeling halo
1+1 half kneeling halo, L
1+1 standing halo
1+1 half kneeling halo, R
1+1 kneeling halo
- jos ongelmia polvien kanssa -> standing halo 10+10

EMOM 30 min (alternate between A and B, 3 rounds of each)

A.
1. 10 . 10 Wall Balls
2. 10 . 10 KB Swings
3. 4 . 4 Burpee over rower
4. 8/6 . 8/6 Cal Row
5. Rest

B.
1. 10 . 10 Wall Balls
2. 7/5 . 7/5 Cal Ski
3. 4 . 4 Single Arm Devil Press
4. 8/6 . 8/6 Cal "Bike"
5. Rest

. = Rest until 30 sec and then start your second set

Movement efficiency EMOM, you should do each movement in 2 sets where you start the first set at 0:00 and your second set at 0:30.

EMOM 20
1) 8 Goblet Squats (2sec at bottom)
2) 20sec/20sec Copenhagen Plank
3) 16 alt weighted Reverse Lunges
4) 8/8 Single Leg KB Deadlifts
5) Rest

4 x Tabata

Scissor Leg Raises
Full Leg Raises

Lying Leg Crosses
V Sit Crunches

Kickback Leg Ins
Plank Side Knee Ins

Mountain Climbers
Ankle taps

Maastaveto 3x1x85%

Pendlay Row 5x5
Seal Row 5x10
Yhden käden soutu 5x20 / käsi
-valitse yksi, vaihtuu viikottain

Sivutaivutus 5x20 / käsi

Jefferson Curl 3x20

Sit Ups 3x20

Kyykky 5x6x70%

Bulgarian Split Squat 3x20 / jalka

Warm Up
2-3 sets
1-2 min air bike
5-10 tempo goblet squat
5-10 kb bottom up press R/L
5-10 single arm ring row R/L OR ring row
5 seated box jumps / box jumps (sharp)

Strenght
Thrusters 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes
Weighted Strict Chin Ups 5x5reps@40-50% of 1rm
go new set every 2-2.5 minutes
you can go this also as superset and then go new set for every 2.5-3 minutes.

Metcon
2 rounds for time
20/16 calories of air bike
20 Pull Ups
rest 3 min
2 rounds for time
16/12 calories of air bike
15 Chest to Bar
rest 3 min
2 rounds for time
12/9 calories of air bike
10 Bar Muscle Up (Burpee Pull Up)

Masters 45+/scaled reps for pull ups/c2b/bmu or bpu are 16-12-8.
time target per set is 3-5 min
6 min time cap on each part. so max total time 24 minutes .

Accessory Work
2-3x12 reps of walking lunges with dumbbells farmers hold, you choose weight
2-3 x 6 double db z-press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed