DB Glute Bridge: 3 x 12-15. Rest 60s.
+
- Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP 10

4 tng power snatch 45/35
5-10m HS walk
- HS walk can be side walk on the wall
- hsw today is on purpose as tomorrow is HSPU. this could be the scenario during comp wknd. so do not change the intent.

Yhden käden kulmasoutu 3x20 / puoli (kevyt)

Penkki 15x40%x, 12x50%, 10x60%, 8x70%, 5x80%

Yhden käden kulmasoutu 3x10 / puoli (raskas)

SitUps 3x12-20

Sivutaivutukset 3x12-20

Jalkanostot maaten 3x12-20

VATSALIIKKEET YHTEEN PUTKEEN 1 KIERROS!!

500m row
3x
7 wall ball 12/9 to high target
15 banded dead bug
4 strict chest to bar

---

Back squat
5x6
add 2-5kg to last week
rest as needed

strength

Jerk
Novice A: 5*3 Jerk balance
B: 5*3 Behind neck split jerk
Advanced A: 5*3 split jerk RIR 2 by last set
B: 3*3 Jerk drive@100% or T1RM

workout

4-5 rounds
50m farmers carry
2 min medium pace row
30 sec max effort row
90sec rest

For time, inside a 20 minutes window:
25 Calories Row
20 Pull Ups
20 Toes to Bar
15 Bar Facing Burpees
15 Shoulder to Overhead
100 Double Unders
15 Shoulder to Overhead
15 Bar Facing Burpees
20 Toes to Bar
20 Pull Ups
25 Calories Row
- focus on keeping steady pace and great movement standards
- this is modified wood from linnamasters
- @ @ 61/43

7 x 2 min ON / 2 min OFF:
Skillmill Run
During the rest: 15 T2B
Score: Total distance

5 x 10 One-arm dumbbell bent over row on a bench.

• 2-3min. Row/Bike

• 2x
  6-8 Squat
  6-8 Ring Row
  6-8 Push up
  6-8 KB swing

• Mobility...

• Work on Shoulder press

For time:
Buy in:
100 Double Unders

Then,
50 DB Renegade Rows 22,5/15kg (total reps)
50 KBS (24,16 kg)
50 Straight Leg Raises
50 DB Push Press 22,5/15kg
50 Burpees

”Cash-out”
100 Double Unders

Timecap: 30 mins