Warm up(8)
10 pik n grass
10 plyo

10 single leg deadlift
10 jax

10 knuckle draggers
10 jing jang

10 walking front kicks
10 cal airdyne

Mobility(4)
1:00 min front rack stretch
1:00 min elevated child's pose

Weightlifting(15)
bench or strict press 4x1 @90% of 1rm

Workout(12)
Amrap 12
4 burpees
4 hanging knee raise-k2e-challenge up-toe to bar
4 wallballs 16/12-challenge up-20/14

Opt(12)
1600m walk/run
5x5 ghdsu
gym 🐐
snatch practice
4x1 jerk

Finisher
30 w-raise
60 double crunch
1:00 min IT stretch

Optional Accessory:
STRENGTH

2-3 rounds, rest as needed

1) 10+10 DB Row or Meadows Row
2) 10+10 Single Arm Lateral Raise

RPE 3+ to 4

Intervals
4 Rounds
15 Double DB G2OH 22,5kg/15kg
15 Over/Under 60/50cm
Goal: Sub 2 min for each round
Rest :90 sec between each round

EMOM 12
1. HS hold 25 sec
2. Chin up hold 25 sec
3. rest

• each round add 5 sec to each movement (25,30,35,40)

Eilinen/

Lepo

Warm up(8)
10 heels to rear
10 active dive bombers
10 active spiderman

10 heels to rear
10 down dog with foot pedal
10 active samson

10 heels to rear
10 walking heel grab
10 inchworm

Mobility(4)
1:00 min elevated child's pose
0:30 chest stretch per

Workout(20)
6rds
4 hand release deadlift 135/95-challenge up-185/125
8 ring row/strict pull ups-challenge up-strict chest to bar-use rings if you wish..
16 cal row

Opt(12)
Iso-core
4 giant sets of
10 db kneeling strict press
10 hammer curls
10 tricep overhead ext
10 kneeling crunch per side

4x1 clean
5x5 hollow rock
5x100m hill sprint

Finisher
30 t-raise
:30 chest opener
1:00 plank
1:00 min hamstring stretch

Go for a road cycle ride. Post experiences, e.g. Distance, time, calories, speed, route, etc., to comments.

Power snatch+squat snatch
Back squat 5x5

For Time
10-15-20-25 Reps of:
Cal row
USA KBS(24/16 kg)

TC: 10 min.

3min amrap:
Macho Man 50/35kg
Rest 3:00
3min amrap:
Macho Man 60/40kg
Rest 3:00
3min amrap:
Macho Man 70/45kg
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks