Warm Up
2 rounds
2 min cardio
4 inch worm + push up
4+4 squat strech
4+4 plate thrusters
8 tempo plate row

Strenght
Back Squat 10+8+8+8reps@light/mod to mod/heavy
rest 2-3 min bwn sets
Chin ups/weighted chin ups 2x10 + 2x6reps@light to moderate&heavyish + 6-8 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon

3 rounds for time / 15 min time cap
16-24 box jump/step ups
16-24 push ups / hr push ups
16-24 v-ups / tuck ups
16-24 hardened ring rows

AMRAP 15

20 Wallball Shots 20/14p
10 Deadlift 60/40kg
20 Jumps Over barbell
10 Push-Ups

Rive kääntöallemeno
4 sarjaa
-5 @40%

Thruster 6x2
– nouseva paino
– lepo 3-4min

Snatch (Snakes n Ladders)

8-12 x 1 @ 80+% go every 1:30-2:00 between sets

– First lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Deadlift

1 x 3 x 70%
1 x 3 x 80%
1 x max x 90%

Rest 3-4 minutes between sets.

Back Squat

2 x 6 @ 70-75%
2 x 4 @ 78-83%
2 x 2 @ 85-88%

Go Every 3:00

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[3+4 reps/leg]@RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~71-75% jerks

5@barbell, 3×5@RPE8, 2-3 reps in reserve

*target 58-63%, muscle sn-%, rest btw sets 2-3min

Maastaveto 3x3x82,5%
-lämppäsarjat (viimeistä lukuun ottamatta) korokkeelta

Sjmv yhdellä jalalla 3x10 / jalka

Kohautukset tangolla 3x10

Pidot myötäotteella 50% x 3 x max.aika