A. (0-20')
EMOM x6:
1.) Row/Bike/Run
2.) Spider lunge + twist (alt.)
3.) Walk out + Push up + Squat jump

Rest 2min...

EMOM x4:
1.) 5-8 Snatch grip Deadlift + 5-8 Muscle snatch
2.) 5-8 Press behind neck + 5-8 OHS

Mobility: (5min.)
- Lunge complex
- Thoracic
- Shoulders
- Pigeon stretch
- Couch stretch

A. (0-15)

90s. Row/Bike/Run/Ski

2 rds:
5 Push up
7 Ring row
9 Squat jump

45s. Row/Bike/Run/Ski

2 rds:
10-20 DU/SU
6-8 Wallball
4-6 HSPU

Mobility:
- Shoulders
- Lunge complex
- Pigeon stretch
- Couch stretch

5 rounds for quality

8 romanian deadlift, you choose the weight
8 strict toes to bar/ knee raises
8 + 8 front rack lunge (Dumbbels, kettlebells or barbell, any weight is ok)
8 back extensions in GHD

Romanian deadlift

Strict toes to bar

Front rack lunge

Back Extension

A. Warmup 1-3km easy run

B. 4x800m Run (3min rest between)

C. Cooldown 1-3km easy run

Rästi

20 min AMRAP

20 cal soutu
20 askelkyykky
20 hollow rocks
20 rengassoutu

Bulgarian split squat 5x6-12 / puoli

Kelkka + 50%omapaino x 6 spurttia (ees-taas)

Sivutaivutukset 3x20

Painijan kyljet 3x20 (10/puoli)

Suorinjaloin maastaveto yhdellä jalalla 3x8-12 / jalka

LIIKKEIDEN JÄRJESTYKSELLÄ EI VÄLIÄ!!

SYLB Workout 3

For time

• 50 dumbbell deadlifts
• 50 AbMat sit-ups
• 50 box step-ups
• 50 single-arm thrusters

♀ 35 lb. DBs, 20-in. box
♂ 50 lb. DBs, 24-in. box

4 rounds for quality (work:rest 1:1)
10 DB cossack squats (1=1)
20 Alt. DB hang snatches
30 Push-ups

Rest 5min

EMOM 10:
3 DB Hang squat clean & split jerk
- Parillinen minuutti vas käsi ja pariton oikee.

“Grace”

For time:
30 Clean and jerks 60/40 kg

TC: 6min