3 min DU practice
THEN
3 x
5 z press e/s
7 bend over BB row
30s. gymnastics plank hold

4 rounds of

7 Hollow bench sliders
12 Lat pull down
4x 3 pos. BMU swing

Kyykky 1x80%, 8x60%, 2x80%, 10x60%

Bulgarian split squat 4x8-12 / jalka

SitUps 5x20

3 rounds for quality:
- 10-20 bicep curls (barbell)
- 10-20 shoulder press
- 10-20 bent over row
- 10-20 skull crushers
- 10-20 leg raises (belly on box)
- 10-20 leg raises over object

For Time
30 Thrusters

@65/45kg

(8 min cap)
- weight should be challenging, but doable in 3's every 30 sec

500m row
3x
7 bulgarian squat e/s
7 high box jumps
10 banded dead bug
7 DB row e/s

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5x4 @80% of 3rm
rest 2 min b/w

4 rounds of

5 bar MU
14 DB snatch 22.5/15
9 GHD sit ups

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MU can be banded

AMRAP 15:00

5 Cal Bike/Row/Ski
10 Box Jump Step-downs @ low box
45 Meter Farmers Carry

• Goal: Sustainable steady pace

6 sets of Power Snatch + OHS
Set 1: 2+2 @70% of 1RM Power Snatch
Set 2: 2+2 @75%
Set 3: 2+2 @75%
Set 4: 2+1@75-80%
Set 5: 1+1 @82%
Set 6: 1+1 @82+%
- Snatches to be done as singles
- Rest 2-3min btw sets

Superset 3 sets!

Single Leg RDLs: 3 x 6-8 each.
Rest 45s.
Pull-up Clusters: 3 x 4.3.2 (. = 15s rest).
Rest 2:00.

• Pull-Ups: Perform 4 reps, rest 15s, 3 reps, rest 15s and so on.

Suorinjaloin maastaveto x 20 / Lankku x 1min / Kyykkyhyppy x 10 (3 kierrosta)

Etuheilautus yhdella kädellä x 15+15 / Suorinjaloin maastaveto yhdellä jalalla 10+10 / Bulgarian split squat 10+10 (3 kierrosta)

Maastaveto 5x10x45-55% (päinvastainen tekniikka)

Soutu / bike erco / echo bike / spinning bike / kelkka x 5-10 min kovalla teholla