500m row
3x
10 banded dead bug
7 ring row
5 front leg elevated step back lunge e/s
(use 25kg plate)

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15 min EMOM
1) 15 hip thrust 90/65
2) 8 DB bent over row e/s AHAFA
3) 5 BB Strict press @ 65%

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4x7 front squat @65% rest 90s B/W

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IF DOING LINNAMASTERS ON 23RD DO

4 X 3 built up to 95-100%
bench press

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Glute Bridge: 3 x 8-10. Rest 60s.
- 2 count at top of each rep
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds for quality
5 l- pull ups
5 wall climbs
5+5 pistol squats
5 Bulgarian dips (parallel bars/ pull up bar)

3 rounds for quality
HS walk 10m/ 40 shoulder taps
7 strict pull ups
7 strict T2B

3 Rounds:
10+10 1- Arm DB Deadlift (heavy) L+R (from the floor)
20 Reverse Hypers
10 Ring Rows (feet elevated)
20s Superman Hold
- Rest as needed

Mobility

Tempaus

)Clean + hang clean + front squat + split jerk 6x(1+1+1+1)x 65%

Maastaveto polviin 5x5x50%
-2s stoppi

Maastaveto 3x1x90%

Voimapyörä 3-5 sarjaa

Etuheilautus yhdellä kädellä 3x8-15 / käsi
-käsipainolla / vartalon sivusta

Rest day - what did you do?