Warm up(8)
10 knuckle draggers
10 hollow rocks

10 plyo
10 superman

10 single leg deadlift
10 jings

10 reverse lunges
10 body builders

Mobility(4)
1:00 min hamstring stretch
1:00 min shoulder distraction

Weightlifting(15)
4x1 box squat @current back sq 1rm.

Workout(20)
Amrap 5
row for cals
Amrap 4
single unders-challenge up-double unders
Amrap 3
db shoulder to overhead-challenge up-hspu
Amrap 2
air squats
Amrap 1
burpees
No rest between movements
Score equals total reps

Opt(12)
1600m walk/run
3x3 front squat
5x5 hip extension
gym 🐐

Finisher
30 scap push ups
100 bicycles
1:00 min quad stretch per

Kyykky 2x2x95%

Lisäpainolankku 3x1min

Kelkka omapaino x 10 suoraa

Jalkojen/lantionnosto maaten 4x20

Bench press 5x5

Amrap5
Kb row 5+5
Weighted situps 10

Amrap5
Kb deadlift 15
Side plank hold 15+15

Amrap5
Weighted lunges 10
Russian twist 10
Rest 2min between sets

Ski 5000m For time

For time
Use the same bar every round

S2O anyhow

30 Pullups
10 S2O 50kg
20 pullups
20 S2O 40kg
10 pullups
30 S2O 30kg

Mobility/ open gym

Lämmittely:

3 kierrosta
10m kuminauha kävely eteenpäin
10m kuminauha kävely taaksepäin
10m kelkan työntö@BW
5 Raakarive riipusta
5 raakatyöntö

Raakarive riipusta + raakarive + RaTy
1+1+1@70%, 1+1+1@75, 4 x (1+1+1)@80

Snatch Drob +2 x Snatch Balance

7 x (1+2)@50-70% (Te)

"No Feet" RaakaTempaus

5 x 2@ nopea

OHL double KB 4x15m
Russian swing 4x20

Every 90secs x8 (12mins)

30secs work/60secs rest

Max rep hang cleans @ 60/45kg

Rästi