• 3min.: Row/Bike/Run/Ski

• 2 rds:
  6-8 Air Squat
  6-8 Push up
  6-8 Ring row
  6-8 V-sit up (one leg)

• Mobility...

• Work on: Shoulder press & Pull up

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)

---

7 Rounds

Single leg DB deadlifts 5R+5L
+10 hip thrust

• AHAP
• RPE 8.5

Part A
EMOM15
- 15 Medball clean
- 15 Double DB front squat
- 10-20 Slow Mountain climber

Part B
AMRAP15
- 200m run
3-6-9-....
- Burbee
- Double DB thruster

LÄHESTYMINEN
2-3x1[1+2]@nousu 70%, 1+1@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%)

--

LAVA 1+1@96-100%, 1+1@101-105%, 1+1@108-110%

LÄHESTYMINEN
3x2@nousu 70%, 1@76%, 1@81%, 1@86%, 1@91%, 1@93%, (1@96%)

--

LAVA 1@96-100%, 1@101-105%, 1@108-110%

Strength

Back squat

Strength 4*5
Hyper trophy 10-10-10

Accessory

3 sets of
8-12 bulgarian split squats
8-12 reverse hypers or hip extension

(once you can complete 12 reps increase the weight)

AMRAP 6
12/10 Cal Air bike
12 toes to bars
rest 3 min
AMRAP 6
12/10 Cal Air bike
2-3 bar muscle ups OR 8-10 c2b pull ups
rest 3 min
AMRAP 6
12/10 Cal Air bike
12 toes to bars
2-3 bar muscle ups or 8-10 c2b pull ups

target 3-4 rounds on first 2 six min amraps and last amprap 2-3 rounds.
bike should be done with mod pace so you would be able to hit unbroken sets most of them. Thats the goal.
If you bike too fast you might not be able to hold them until the end of workout.

3 sets

400m run @fast , rest 1 min , 400m run fast, rest 2 minutes
keep the running pace same on all sets. run fast but leave 5-10% to tank on each run. We dont want to burn ourselfs
on first week after deload. Build you capacity to run and be able to recover on those rest periods.

Warm Up after run
3 sets

1:00 air bike (increase pace each round)
3 inch worm with push ups
6 alt leg v-ups
6 ring row
6 scap pull ups
3 kip to swing
6 kipping knee raises

workout prep : 3-5 toes to bars and couple reps of c2b or bar muscle ups. (get ready in 5 mins and start)

Warm up
10/8 cal bike or row
10 passthroughs
10 beat swings
10 ring rows
10 push ups
10 air squats

“Murph”
For time:
1 mile run
100 pull-ups
200 push ups
300 squats
1 mile run

Wendler program Back Squats (ADD + 5 KG ON EACH SET COMPARED LAST TIME YOU DID THIS)
First count 90% of 1rm back squat done by couple weeks ago. Then
5 reps @65% of it (90% of 1rm)
5 reps @75% of it.
Max reps @85% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.
We dont to do over 15 reps on last set, goal would be around 8-12 reps.