Warm Up
3 rounds
1 min ski,row,ski
6+6 lateral box step ups
5-10 strict chin ups
:15-25 ring support / dip hold play as you like

Strenght
Weighted Chin ups + Weighted ring dips 3x5+5reps (use mod to mod/heavy weights)
rest as needed bwn sets

Gymnastic Strenght/Stamina
Ring Mu, Bar Mu, (C2B or Pull Up+Ring Dip) repetition program
2-3x6reps + 1-2x5 reps + 2x4 reps + 1x3 reps
Total volyme is 28-39 reps.
or
5x2reps + 5x1 rep
Total volyme is 15 reps.
rest as needed bwn sets

Metcon
5 rounds For time
30-50 reps of double unders (max reps in 45 seconds)
1-2 reps of legless rope climb/rope climb
target 5-7 min

rest 5 min

5 rounds For time
30-50 reps of double unders (max reps in 45 seconds)
then
15-12-9-6-3 reps of burpee box jump overs @60/75cm (facing)
masters 45+/scaled do 11-9-7-5-3 reps and 50/60cm box
target time for this 7-9 mins

Accessory Work
2-3 sets
12-15 reverse flyes
12-15 weighted calf raises R/L (ota yks käsipaino/kuula, pidä toisella kädellä tukea, levypaino korokkeena)
rest 1-2 min bwn sets

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

STANDING LONG JUMP testing
3x1@kirjaa lukemat ylös, rest 2min
*paikaltaan tasajalka hyppy ponnistaen, mitataan taaemman jalan mukaan
*alkuun 2 harjoitushyppyä

video:

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7 sets of Deadlift
Set 1: 5 @65%
Set 2: 4 @70%
Set 3: 3 @75%
Set 4: 2 @80%
Set 5: 1 @85%
Set 6: 6 @70%
Set 7: 6 @75%
- Rest 2min btw sets

6 x 2 front squat + 4 back squat.

Alkavalla min 40 min ajan

1. 30-40 Tuplanaruhyppy
2. 15 Kahvakuulaheilautus
3. 15-20 Sammakkopumppaus
4. 8-10 Yleisliike
5. TAUKO

Every 2min 5rounds

1 Snatch

7 sets of Deadlift
Set 1: 5 @60%
Set 2: 4 @65%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 1 @80%
Set 6: 6 @65%
Set 7: 6 @70%
- Rest 2min btw sets

A.1) 2.position snatch high pull above knee, floor + snatch
1+1+1 ~10min

B.1) First pull + pause @ knee snatch
6×2+1 @70-75%

C.1) Back squat
1.)Build to a set of rpe 7 (haastava paino silti enemmän kuin viimeksi, mutta 3-4 toistoa pystyy tekemään varmasti ja terävästi)
2.) Drop weight 5-15kg
3×8

D.1) Snatch grip deadlift
( hip to pause @close to floor)
4×10 @70-80% from snatch

Choose tool/s to maintain PK1/PK2 level heart rate

A1) HS Against the box 5x60s
B1) Partner assisted Ring MU or jumping BAR MU 4x3