500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

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Back Squat

Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+

For time I go you go:
750m ski
150 DU
1000m ski
100 DU
1250m ski
50 DU

A: E2M for 20min
In 10sets build up to1 heavy rep snatch
B: 8min amrap:
10 TTB
15 Power Snatch 35/25
250/200m row

Mobility EMOM 9’ 45 s on 15 s off
KB Jefferson Curl
KB Seated Good Morning
Kb Goblet Squat Hold

WOD
3 rounds for time of:
20 USA Swings 
20 Goblet Squats
32/24kg
Goal - Sub 8 mins

Afterparty
40 Abmat Sit-Up - 10 Russian Twist
30 Abmat Sit-Up - 20 Russian Twist
20 Abmat Sit-Up - 30 Russian Twist
10 Abmat Sit-Up - 40 Russian Twist

*go heavy!
*2-3min rest between sets

EMOMx21
1) 12-18 box jump over
2) AMRAP
- 3 burpee
- 6 push up
- 9 air squat
3) rest

Snatch Complex

Every 90s x5
1 snatch pull + 1 power snatch + 1 overhead squat

30s on 30s off for 30min:
a) machine
b) L-sit hold
c) Ring face pull
d) Ring push up
e) Double kb mixed carry
f) rest

Warm up: ~15 min
• 10 Hollow rock
• 5 Hip extension combo
• 5 Warrior squat
• 5/5/5 leg swings

EMOM 24min For quality
1.) Animal movement
2.) Alternate between A&B
3.) Full perfect stretch combo

A.) Banded march
B.) Deadbug

Warm Up
Mobility Drills
40/30 cal ski and 40/30 cal air bike
then 3 rounds
4 inch worm with push up
4+4 lateral box step ups
4 box jump overs
24 single unders + 5-10 double unders

Metcon
Emom 32
1) Ski x 13/10 or Masters 11/9
2) 6-8 box facing burpee box jumps @50/60cm
3) Air Bike x 13/10 or Masters 11/9
4) Double unders x 30 seconds (goal is 40-50 reps)

Accessory
2-3x15 toe up RDL @30-40% of 1rm deadlifts (laita 5 tai 10kg levypainot päkiöiden alle)
2-3x15/15 half kneeling db press @7.5-10/12.5-15kg
3x20-30 weighted russian twits + 10-15 knee tucks
rest as needed

Cool down
3-5 min light cardio
Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle