EMOM x 6 MINUTES
1 Push Jerk + 1 Split Jerk
- Start Light and build to Moderate. This is a deload week for the weightlifting.

Push Press + Push Jerk + Split Jerk
5+5+5 / 3+3+3 x2 / 2+2+2 x 3

Warm Up
Mobility for few minutes
then choose 3 machines and do
1-2-3-4-5 min work with each
perform 40-50m bear hug sandbag carrying after each round.
1st round example ) 1 min ski + 1min row + 1 min bike + sb carrying
2nd round ) 2 min ski + 2 min row + 2 min bike + sb carrying etc..

3-4 rounds:
5 Underhand Barbell Row + 5 Bent Over Barbell Row
10 KB Bottom Up Presses L+R
10 Banded Front Raise Pull Aparts
5 Prone Swimmers
5 KB Windmills L+R (Light weight, focus on control)
- Rest as needed. This is for QUALITY!!!
- Athlete choice on load
- On both rows, stop and squeeze on top

For time :

10-9-8-7-6-5-4-3-2-1

Back Squats 80/60kg
Burpees
Run 200m

TC 30

Warm Up
2 rounds
2 min bike erg (add speed during 2 min)
10/10 kb bottom up press
20 heel overs
5-7 burpee broad jumps

Strenght
Tempo Speed Bench Press 4x4reps @50-60% (2-3 sec lowering down and fast up)
Perform 4-8 strict chin ups as fast as you can
rest 3 min
Deficit Kipping HSPU 3-4x8-10 reps
rest 2 min bwn hspu set, but do easy bike erg during rest (vastus 1-2)

Metcon
Every 4 min for 24-32 minutes (6-8 sets)
Odd: 20/16 cal bike erg + 10-15 american kb swings 32/24lkg + 10-20m hs walking/3-5 wall walks
Even: 20/16 cal bike erg + 10-20 toes to bars + 10 high box jumps 75/60cm
Masters 45+ cal 18/14 and kb 24/16kg and box 60/50cm
eli aina 4 min välein starttaa uuden erän, vuoroin odd . vuoroin even ja niin että tulee
3 tai 4 sarjaa molempia.

Optional Accessory Work
3x8-12 strict dips
3x12-15 weighted ghd back extensions
rest 1.5-2.5 min bwn sets

DELOAD WEEK

4 rounds
1min row (cal)
1min crossover jumps
1min russian twist
1min back extension
1min rest

2-4rounds

3-10 pull up
8+8 curtsy lunge

3-4 rounds:
10 Hip Thrusts
10 Prone Banded Shoulder Pass Through
10 KB Side Crunches (each side)
10 Plank KB Pull Throughs
- Athletes choice on load
- Rest as needed btw movements

Rest day - what did you do?