Front Rack Shin Box Hip Lift
3 x 6-8 each 3s down. Rest 60s.

Tempaus

EMOM 20

1) 15/11Cal row
2) 8 DBL DB z press AHAP (can use BB)
3) 20m sled sprint AHAP
4) 10 ring row

Every 1:30 x 5
2-3 Wall Walks

For time:

27-21-15-9
- Cal Row
- Abmat Sit-ups

Rest until 15min

27-21-15-9
- Burpees
- Pull-ups

Rest until 30min

400m Run
27-21-15-9 WB 9/6kg

6x
New start every 5th minute

40m Sled Push
+
A) 15-18/10-13 Cal. Echo Bike
B) 300m Run
C) 15-18/10-13 Cal. SkiErg

DELOAD WEEK

Intervals
5 rounds for time:
12 KB swing 24/16
6 toes to bar
6 burpee to target
5x7+7m shuttle run

You go / I go full rounds (5x each)

Warm Up
2 rounds
1 min jog + 1 min row + 1 min ski or air bike
then
2 sets
10 reverse lunges with twist
5 burpees
10 air squat + 5 squat jumps
10 alt leg v-ups

Metcon
Every 6 minutes for 4 times (2 times both)
Odd Rounds
400m run
20/16 calories ski/air bike
6 burpee box jumps to 60/50cm

Even rounds
20/16 calories rowing
400m run
6 burpee box jumps

Strenght
Snatch Grip Deadlift 4x4 reps @40-50% of 1rm deadlift
perfrom 6-12 push ups right after deadlits

Accessory Work
2 sets of
8+8 weighted box step up (2x5-10kg db's you choose) Fast up always!
16-20 reverse flyes
12-15 pull over @12.5-15/20-25kg
20-30 v-ups or tuck ups
rest 2 min

Cool down streching
1+1 min pohkeet
1+1 min takareidet
1+1 min lonkankoukistajat
1+1 min ojentajat

6 rounds
2 deadlifts 160kg/120kg
10m HS-walk

EMOM36

1.row 10/8 cal max 45sec
2. T2b 6-10
3. Stoh 4 (70/50)
4. Bike/ski 10/8 cal max 45sec
5. Pull-ups 6-10
6.Rest