Band-pull-aparts 100 toistoa

Vap.val. soutuliike 6x10-15

Sotilaspenkki 3 x max toistot (MIEHET 75%, NAISET 50%)

Vasarakääntö yhdellä kädellä 3x12-20 / käsi

Hauiskääntö myötäotteella 3x12-20

EMOM x6:
1.) Row/Air bike (45s.)
2.) 6-8 Ring row + 6-8 Push up
3.) 8-12 KB swings + 6-10 Qoblet squat

3x
3 Snatch pull
3 Muscle snatch
3 Snatch balance

3x
1-3 Power snatch
1-3 Hang Squat snatch
1-3 OHS

Mobility:
- Thoracic w/ball + barbell: 60s.
- Lunge complex: 2x60s.
- Shoulder pump: 2x30s.

5min Row/Bike/Airbike
Then 3 rounds:
1) 10-20 Banded Good Morning video
2) 10m+10m Single Arm DB Overhead Walk
3) 3+3 DB Hang Squat Clean
4) 10m Bear Crawl + 10m Backwards Bear Crawl

---

Handstand Shoulder Opener video

Back Squat, build heavy 3

(ei maksimi)

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(20)
4rds
400m run
10 hang cleans 95/65-challenge-115/75
10 step ups-challenge-box jumps
10 toe to pole-challenge-toe to bar

Opt(12)
Iso
4x5
sim curl
strict press or bench
bent over row
-3x1 power clean
-3x100m farmer's carry
-3x2 tng deadlift

Finisher
50 oblique crunch per
1:00 min hamstring stretch

Every 1,5min for 4 rounds:

A) 4 Pull Up (weighted) + 8 Pendley Row

2 MIN REST

B) 4 Bar Dip (Weighted) + 8 KB Bench Press

CORE:

4 Rounds

10 HangingWindshield wipers

20 Heel reaches

Penkkipunnerrus 3 x 1.

Accumulate 5 minutes in Chinese plank. (Face down)
Rest as needed.

(Try to keep your butt low)

Ring dip or Box dip 3 RM (weighted), or 5x3 reps

AMRAP 5:00
10 x Band Pull Through
5/leg x Single Leg Glute Hip Thrusts - Front Foot Elevated

Then,

Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale