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

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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

500m row/ski
then 3 rounds of
20 band pull appart
7 e/s 1-arm KB RDL to bend over row
(have the weight outside of your body)
12 banded KBS
( focus on using hip only, heigh of the KB doesn't matter)

---

Deadlift

4x7 85-95% of 1RM
2-3m rest b/w
- RPE 9

EMOM 40

1) 10m DBL DB OH walking lunge
2) 8 dbl db power clean
3) 14/12 cal ski/row/bike
4) 12 alt. pistols
5) rest

• RPE 8.5
• HR @ 75-85%
• @ 22.5/15kg

500m row
then 3x
5 z press e/s
20s. hs hold
20s. L-sit
10 air squat

---

5 x every 2.30min
5 strict press
built across to AHAFA