• Accumulate 2:00 Hollow Hold
• 5:00 Practice Candlestick to Squat
• 5:00 Burpee Flow
• Accumulate 2:00 Supine Shoulder Bridge Hold

16 min EMOM
odd 2 cleans 100kg/75kg
even 10 C2B

21-15-9:
Squat Cleans (60/40)
Ring Dips

TimeCap 12min

Build the Heavy Single

AMRAP 15
1-2-3-4-… Rope Climbs
12 Toes-to-bar
16 DB Snatches 22,5/15kg

-add 1 RC each round

2 rounds
2:00 cardio
10 air squats
20 alt leg v-ups
10 hip bridges
5+5 db snatches
5+5 windmill
10 ring row

Every 2,5 min for 10 minutes (4 sets)
5-7 strict pull ups
3 squat cleans @50-60%

Warm Up
For Quality:
2 Mittarimato
2 Kyykky
2 Tasajalkahyppy
4 Mittarimato
4 Kyykky
4 Tasajalkahyppy
6 Mittarimato
6 Kyykky
6 Tasajalkahyppy

AMRAP 10 MINUTES
3-6-9-12...
Burpee + Tuck Jump (Burpee + polvet rintaan hyppy)
Backpack Push Press
Backpack Front Squat

EMOM55:
Heart = T2B
Spade = Burpees
Diamond = DB Front rack walking lunge 2x20/15kg
Club = KBS 32/24kg
Joker = 15 Thrusters 40/30kg

Beginning of every minute, turn a card from the top of the deck and do as many reps as the number in the card says.

1000m Row
Then 2-3 rounds:
10-15 Banded Good Morning video
10 Plank Hold with KB Drag video
20-30sec Banded Lateral Walk video

Banded Standing Hip Flow video