Maastaveto 4x2x max5 (palautukset 3min)

Sumokyykky 5x5 kevyt

Reverse sidebends 4x15-25 / puoli

CONDITIONING

15min EMOM

1) 7-10 Double KB Snatch (from floor)
2) 45sec D-Ball/Sandbag Hold (front of body)
3) 10-15 Box Over Jump

RPE 3 to 4, if you don´t have heavy sandbag/D-Ball you can just hold something heavy (pick up your training partner from the waist)

4 sets of:
Push Press x 8/8/8/6 @20X0
Rest 2 min
Single Arm DB Bent Over Rows 8/8/8/6 @2010 (Tee toistot ensin heikommalla puolella ja sitten vahvemmalla)
Rest 2 min

5 rounds
run
400m row

Bar muscle up technique

"The Prince"
5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
15/12 Calorie Row

Optional Accessory

GYMNASTIC CONDITIONING

3-4 rounds, rest as needed:

1) 10 Plate Sit-Up (feet anchored)
2) 15-30 Scapula Push-Up

RPE 3 to 4

Push ups & abs

5 rounds for time of:

15 push ups (wide stance)
15 sit ups
15 push ups (normal)
15 sit ups
10 push ups (close stance)
10 t2b

TC: 35min

15 min Recovery Row

Strength

Build upto a heavy Power Jerk double

RPE 8 meaning you should still be able to perform 2 more good repetitions