Warm Up
2 sets
15+15m single arm kb bottom up carrying (90 asteen kulma)
:30-45 supinated grip bar hang
:30-45 front leaning on low rings
1-2 min bike erg

2x through with empty barbell
5 Clean Romanian Deadlifts
5 Muscle Cleans
5 Tall Power Cleans
5 front squat

Weightlifting
Wave 1
3 Power clean &Jerks @70% 1RM Power Clean&Jerk
2 Power clean &Jerks @75% 1RM Power Clean&Jerk
1 Power clean &Jerks @80% 1RM Power Clean&Jerk

Wave 2
3 Power clean &Jerks @75% 1RM Power Clean&Jerk
2 Power clean &Jerks @80% 1RM Power Clean&Jerk
1 Power clean &Jerks @85% 1RM Power Clean&Jerk

Wave 3
3 Power clean &Jerks @80% 1RM Power Clean&Jerk
2 Power clean &Jerks @85% 1RM Power Clean&Jerk
1 Power clean &Jerks @90% 1RM Power Clean&Jerk
rest 45-90 sec bwn 3+3/2+2/1+1 lifts and 2-3 min after full set

Strenght
6 Sets (1 set every 2 minutes 30 seconds)
1 Pause Back Squat + 2 Back Squat
*Start around 63-68% and build from there 78-83% on last sets
**Pause ON Squat is 3 second pause in the bottom.

Metcon&Stamina
Emom 16
odd : 6-8 sandbag bear hug squats on rounds 1-4 and clean + sb on shoulder squats 3-4 per side on rounds 5-8
even : 1 legless rope climb or 1-2 normal rope climbs

Eli siis erät 5-8 menee niin et säkki olalle ja 3-4 kyykkyä R ja säkki alas, sit säkki olalle vasen puoli ja 3-4 kyykkyä. Eli yhteensä vaan 1 clean per side.

Cool down
5 min light bike erg + 5 min short mobility

12min EMOM:

• Odd minute: 5-7 Strict Ring Dips
• Even minute: 3-6 Strict Handstand Push Ups (Scale as needed)

50min ajan laadukkaasti

6m 4-osan askelkyykky
6+6 Rapu+kierto tai Karhu+nilkat
Submax rento roikunta

2min Kone

6+6 Yhden käden rengassoutu
6 Joogapunnerrusta
6+6 Tuulimylly

2min Kone

Kumpparilla venytykset
6-8/liike:
Latsit dynaamisesti
Rintalihakset dynaamisesti

Warm Up
2 rounds
15/12 calories ski
15/12 calories air bike
8/8 tempo single arm z-press with dumbbell
8/8 single arm row on push up plank
16 hollow rocks

Strenght
Z-Press with Barbell 4x6 reps (tempo 3 sec lowering down, no pause, up, and 2 sec hold at overhead before next rep)
perform 6-8 double db push press with rx db's right after z-pressing
rest 2-3 min bwn sets

Barbell row + single arm elevated plank row with dumbbell 3x8reps + 8/8 reps
rest 2-3 min bwn sets
eli ota 1x20kg levypaino jonka päälle nojaat toisella kädellä ja toinen käsi soutaa (punnerrus lankku)

Wod
3-4 sets for quality
14-16 american kb swings @24/16kg
6-8 strict chin ups
3-4 wall walks
rest 3 min bwn sets

Kyykky 2x1x87,5%

Penkki 3x82,5%

Ojentajat käsipainoilla 8x5-8

4 Sumo Deadlifts, pick load

Every 3 mins for 12 mins.

• heavy sets , perfect form!

48 Minutes Of:

2 Rounds : ( empty barbell )
5 Snatch Deadlift
5 Snatch Pull
5 Muscle Snatch
5 Overhead Squat
5 Hang Snatch

4 Minutes Cardio

2 Rounds :
20 Single Leg V-Ups
20s Hollow Hold
15 Abdominal Crunch
20s Arc Hold

4 Minutes Cardio

FOR TIME:

PLANKING

Lankuta niin pitkään kuin jaksat - ota joku tavoiteaika niin on helpompi sinnitellä, esim 2 min.

Penkki 2x2x85%

Kyykky 3x75%

Vipunostot sivuille 3x20

Vipunostot maaten 3x20

5min row/bike/airbike
Then 3-4 rounds:
10 Air Squat Cross Kicks video
10m+10m Single Arm DB Overhead Walk
3+3 Single Arm DB Devils Press
10 Hollow Rock

---

10 Double Banded Passthrough video