Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.
then
2 rounds
1:00 row
1:00 ski
5 inch worm with push ups
10 kb swings @12/16 and second round 16/24kg
10 ring row with contolled tempo
10 hollow rocks

then we test holding movements before going for workout

Workout
Emom 24
min 1 - rowing x 8/10 calories
min 2 - kipping handstand push ups x 8-12 reps
min 3 - ski erg x 8/10 calories
min 4- kb swings x 8-12 reps @24/32kg

Strenght
Deadlift 5-5-3-3-1-1 @50-55% + 60-65% + 70-75% of 1rm.
rest 1-2 min

Accessory Work
2-3 sets
12+12 single arm bicep curls
12+12 single arm behind neck tricep turn with 1 db
12-15 wrist curls with 10/15 kg barbell
rest 30s bwn movements, rest 2 min after full round.

EMOM 20

5 DB THRUSTER 17.5/12.5
40 DU
5 DB devils press 17.5/12.5
40 DU

---

• @ AHAFA
• RPE 6-7
• use only 1 DB

Ring Dip

6-5-5-4-3
Built up AHAFA
90s. rest

10 Rounds For Time
25 Double Unders
6 Seated Double Dumbbell Strict Press 22,5/15kg
4 Lateral DB burpees

EMOM10
0-5min: 3 Rinnalleveto polven päältä + 3 Etukyykky + 3 Vauhtipunnerrus
5-10min: 2 Rinnalleveto polven päältä + 2 Etukyykky + 2 Vauhtipunnerrus

Run 400m or row 500m

Then barbell warm up
5 Deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 Backsquat

Clean and Jerk
EMOM x 10
1 clean and jerk

*increase weight for quality

Basic Condition 75 minutes

20-22-24-26-28-30-32..... Calories
Ski
Bike Ergo
Row
*every 5 min. 5 Strict HSPU

8x 20s. ON / 10s. OFF
Hollow rocks

For Time:
30/24cal Row
15m /Arm OH Walking Lunges 20/15kg (L+R)
15 Box Jumps 60/50cm

24/19cal Row
12m /Arm OH Walking Lunges 20/15kg (L+R)
12 Box Jumps 60/50cm

18/14cal Row
9m /Arm OH Walking Lunges 20/15kg (L+R)
9 Box Jumps 60/50cm

For Time:
3 Rounds of:
15 WB
10 Alt. DB Hang Snatches 25/15kg
1 Peg Board

Rest 3:00

3 Rounds of:
10 WB
5 Alt. DB Hang Snatches 25/15kg
1 Peg Board