Neutral grip barbell in incline bench press.
3x6 rest as needed.

Warm Up
Part 1
3 rounds
1 min rowing
5+5 lateral box step ups
5 burpees box jump
:20-40 tuck hold

Part 2
3 rounds
1 min air bike
8-10 reverse lunges @kb goblet hold
8-10 kb swings
:20-40 reverse chinese plank

Part 3
3 rounds
1 min ski
5+5 single leg rdl
10 push up
5+5 sa renegade row
:20-40 Ring plank hold

3000m juoksua
300 askelkyykkyä
2000m juoksua
200 askelkyykkyä
1000m juoksua
100 askelkyykkyä

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6 Sets x Every 3:00

6 Pendlay Row
6 Dual Kettlebell Shoulder Press

AMRAP 10

10-12-14-16-18..etc
Kettlebell Swing 24/16kg
Sit-Ups
Air Squats

Warm up
4 Rounds
10 pass overs
10 banded pulls
6 push ups
9 air squats

Core Circuit
3 Rounds
15 hollow rocks
15 v-sit
15 arch rocks
1 Min plank
Rest 1 Min

20 Min EMOM
5 Pull ups, rows banded or db 5/5
10 push ups
15 Air squats

This will get heavy so scale as needed.

push jerk

3-3-2-2

4x1500m Row / rest 5min
(go 5km avg pace)

Power snatch + Snatch, go every 1:30-2:00

4 x 1+2 @ 70+%
4-6 x 1+1 @ 80+%

Notes (B).
– Drop the bar between each rep, reset and go..

Rive +Ylöst.
2sarjaa
-2+1 @80-85%
5sarjaa
-1+1 90—> %