1) HS Against the box 4x12s
2) Partner assisted Ring MU or Ring Row Mu feet on the box 3x1

Tsipperi
50 DU
12 T2B
50 DU
12 C2B
50 DU
12 pull ups
50 DU
12 kettlebell swings 32kg/20kg

45 min PK
1600m machine
10 DB shoulder presses, light
10 cat cows
10 OHS with broom stick
10 ring rows
30s plank
30s ABH
30s HBH
1600m machine
3+3 TGU, light kettlebell
100 rope jumps

45 min PK
1600m machine
10 Z-presses, light
10 toes to fingers, against the wall
10 sots press with broom stick
10 ring rows
30s hang from the pull up bar
30s ABH
30s HBH
1600m machine
30+30s side plank
100 rope jumps

Warm up
1 ROUND
50 polven nostot paikallaan
20 alt leg body weight RDL
10 reverse lunge + torso rotation
5 push up to downdog pose (strech calfs)
5+5 bodyweight windmill

30-40 min ajan :
1-2 min reipasta kävelyä + 1-2 min kevyttä juoksentelua/hölkyttelyä / sauvakävelyt
tai
3-5 min kevyttä pyöräilyä + 2-3 min vähän reippaampaa, pientä vauhtileikittelyä

10-30 min ajan
venyttelyt/kehonhuoltoa

80 kaloria soutu/hiihto/pyörä 60 echo
40 Kahvakuulaheilautus
60 kaloria soutu/hiihto/pyörä 45 echo
30 Istumaannousu
40 kaloria soutu/hiihto/pyörä 30 echo
20 kahvakuulaheilautus
20 kaloria soutu/hiihto/pyörä 15 echo
10 istumaannousu

EMOM5
Power clean
High hang power clean
Hang power clean
2 jerk

E90s
Hang Clean & Jerk
Clean & Jerk

E2min
Clean & Jerk

Warm Up
2 rounds
2 min cardio
10+10m banded side steps
10+10m banded monster walk
8-10 banded dynamic squat strech
8-10 push up to downdog

Barbell warm up x 2 times (ei tartte kirjata taululle, voi vetää oman lämpän)
5 snatch grip deadlifts
5 high elbows from hip
5 muscle snatch
5 press behind neck
5 power snatch
5 ohs
rest 30-45sec
5 clean deadlifts
5 high elbows
5 hang power clean
5 front squat
5 split jerk

Weightlifting
Emom 8
Power snatch + Snatch balance + ohs @50-70%
rest 5 min
Emom 8
Power clean + front squat + split jerk @50-70%

Accessory Work
3 sets for quality
5 sharp box jumps to 50/60cm
10 kb swings (fast @16/24kg)
15 abmat sit ups
rest 2-3 min bwn sets

Optional Extra
Cool down
2-3 min light cardio
30-45s pigeon pose strech R/L
30-45s forearm strech R/L
1:00 cobra to downdog pose alt time