2-4rounds:

10 +10 Db press
5-10 strict ttb/ leg raises

Every 2,5min 5 rounds

1 snatch 85-> 104%

EMOM 12:
Odd: 12 Burpees
Even: 10 T2B

Warm Up
3 rounds
1 min air bike
10+10 single arm bench press @10-15kg
10 scap pull ups + 5 strict chin ups
10 v-ups

Strenght
Bench Press x 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
add + 2.5kg compared last time with this or use same weights if on top set you get lowest reps
try to hit better reps with same weights
Perform Weighted Chin Ups x5reps @1x35 and 2x45% of 1rm after bench press.
ota käsipaino jalkojen välliin tässä.
rest 3-4 min bwn sets.

Strenght and Conditioning
5 rounds
9 deadlifts + 7 hang power cleans + 5 push jerks @40/60kg ja masters 45+ 35/52.5kg
rest 30-45sec after each round.
8 mavea, pikku tauko ja siitä 7 hpc ja 5 työntöä ub. thats the deal.

Accessory Work
3-4 rounds kiertona
8-12 sb bear hug squats @35-45/45-70kg
10-20 push ups
8-16 toes to bars
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

)Split jerk 3x3x75%, 3x1x80%

Warm Up

2 rounds
1 min row or ski
1 min bike or run
10m inch worm
10m lunges + strech
4 burpee box step overs
5 db/kb hang cleans
5 db/kb push press

Metcon
Emom 20-24 (5 or 6 rounds)
1) run/air bike x 40 sec
2) burpee box jump overs x 6-8 reps
3) ski/row x 40 sec
4)x double db/kb hang cleans + STOH x 5+5reps @2x7.5-12.5/2x15-20kg's

Accessory Work
3-4 rounds kiertona tai yksi liike kerralla
5-7 toistoa per joka liikemalli of bicep curl, bottom half, top half and full curl.
pudota toistoja 5-6 per liikevaihe tarvittaessa tai ota kevyempi tanko.
8-12 upright row with kettlebell
30-40sec side plank holds R/L
rest as needed

12 min Amraps with a partner

10 Ring dips
12 Box over burpees
16 pistols
20 DB Snatches 22,5 / 15kg
24 KB swings 24/32kg

REST 3min

10 Clean &Jerk 50/70
10 MU / C2B
20 T2B
10 Burbee to target
20 hr push ups

REST 3min

30 GHD Sit ups
20 m HS walk
10 D-ball over Shoulder (heavy)
20 HSPU
30 WB

Warm Up
3 rounds
1 min air bike
10 plate row
10 plate goblet squats
10 plate oh lunge steps as you like
:45 plank hold

Strenght
Back squats 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
Thrusters from floor 3x8reps @1x60 and 2x70%
rest 2-3 min bwn sets
add 2.5-5kg to each back squat set compared last time we did this.

Metcon
Emom 16
Odd : 13/10 cal row (about 5km pr pace)
Even 11/9 cal air bike (fast pace)
Masters 45+ kalorit 12/9 ja 10/8 (tavoite aika aina 40-45s väliin ei sen kovempaa)
Aarni jos haluat vedä 15 soutu ja 14 pyörä.

Accessory Work
3-4 drop sets of bar bar muscle ups or c2b pull ups (toistot pidetään 10-5 välissä, tee oma valinta)
3x20 prone hamstring curl
3-4 x 45-60s bear hug sb carry/hold
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio