A1) Weighted dip 3x5x30´40%
A2) push ups 3×8
A3) DB shoulder press 3×20
B1) Tsipperi
50 DU
12 T2B
50 DU
12 C2B
50 DU
12 pull ups
50 DU
12 kettlebell swings 32kg/20kg
A1) Front Squats 4x3x85%
B1) 12 min EMOM
ODD 8 deadlifts @ 70% of 1RM
EVEN 10 ring dips/ ring push ups
45 min PK
1600m machine
10 Z-presses, light shoulder press lattialla istuen jalat suorana
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
A1) Split jerk 3x1x80%, 3x1x85%
B1) 3 rounds for time, time cap 6 min
20/15cal cal row
15 wall balls 9kg/6kg
if you finish before time cap rest 2 min and continue to next set
3 rounds for time, time cap 6min
20 cal air bike
15 pull ups
A1) Split jerk 6x1x80%
B1) 3 rounds for time
12 alternating dumbbell snatches 22,5kg/15kg
15 cal row
10 box jumps 60cm/50cm
10 push ups
10 partner deadlifts 160kg/120kg
20 syncro T2B
30 partner over burpees
10+10 clusters 50kg / 35kg
20 weighted sit ups with partner 10kg/5kg
100m partner carry
40cal Airbike
Speed work, rest at least 2 min between sets
A1) Power clean 3x4x6%
A2) Bulgarian jump 3x(5+5)
A3) drop jump 3×4
A4) explosive push press 3x5x60%
B1) 21-15-9
Floor press 50kg/35kg
rengas punnerrus
punnerrus
A1) Weighted dip 5x2x80%
B1) 12 min EMOM
A1) Front Squats 4x5x80%
B1) 8 min AMRAP
8 hang power cleans 60kg/40kg
8 HSPU
12 v-ups
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