5x5
@76%
Rest 2-3min.

4 rounds for quality
8 Bulgarian split squat e/s
8 BB romanian DL, toes on a riser
30s. Weighted ring plank hold
- RPE 6-7
- light weight
- focus on right activation of the glutes

500m row/ski/bike
then 3 rounds of
7 ring row
5 plyo push up
12 hollow rock

---

Bench Press

In 20 min built up to heavy 3 RTM
mark 3 of your heaviest

Työntöveto 3x3x55%

Maastaveto 7x75%

”Julle” 5x10
-lisää kuormaa viime viikkoon

Hypyt 3x6

Suorinjaloin mave 2x10x50%

AMRAP 5:
Max Rounds of "DT" (50 / 35 kg)

1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rest 2min...

AMRAP 5:
Max Rounds of "Cindy"  
1 Round of "Cindy" w/ C2B:
5 C2B
10 Push-Ups
15 Air Squats

Rest 2min...

AMRAP 5:
Max cal Air Bike / Row

Prone Incline Lateral Raises: 3 x 12-15. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

5x1
@86%
Rest 3min.

500m row/ski/bike
then
10 Banded half kneeling wood chops L
10 Banded half kneeling wood chops R
8 Front rack KB step back lunge L
8 Front rack KB step back lunge R
3 low and explosive box jump

---

Back Squat
find your 3RTM in 15min (max 3 temp.)
- mark 3 of your heaviest sets

12 x 20sec ON / 10sec OFF (6 min):
A) Barbell High Pulls 20/15kg
B) Barbell Bicep Curls 20/15kg
C) Bicycle Crunches
- Alternate btw A, B and C

Rest 2:00

12 x 20sec ON / 10sec OFF (6min):
A) Hollow rocks
B) Superman Rocks
C) HS Hold
- Alternate btw A, B and C

2 rm squat clean
- NO touch n Go reps
- 2 mins rest between sets