3 Rounds of:
8 Single Leg RDLs each
8 1-Arm DB Rows each
8 Hollow Rocks
No rest between movements and 60s between rounds.

Five rounds, not for time:

20 strict pull ups
20 weighted sit ups
20 push ups

A: E2M for 12min
1: 20 DB walking lunges
2: max set strict Hspu

B: 5min amrap
20 Mountain climbers
10 Squats
1min rest
5min amrap
5 renegade rows (L+R =1rep)
10 jumping lunges
1min rest
5min amrap
10 situps
10 push ups

3 rounds for quality:

30 Reverse hypers
30 Leg raises

• Barbell in back rack. Take from the rig.
• Choose weight. Go by the feeling
• Rest 90-120sec

5x3 Kneeling box jump
- choose height, go by the feeling
- Rest 60-90sec btw

5x3 Seated box jump
- Start w/ normal box (60/50cm) and go higher (80/60cm) and use extra weights, if you can.
- Rest 60-90sec btw

A; 5rounds
5 double kb dead lifts
9 double kB clean
6 double kb push press
1min rest
All reps should be unbroken

B; 10min emom
Odd: Amrap 4 box jumps + 4 squats
Even; Row @ moderate pace
3min rest
10min emom
Odd: Amrap 4 KB swings + 4 push ups
Even: Row @ moderate pace

EMOM 42

1 min : 10 Thrusters 42,5/30kg
2 min : 7 C2B
3 min : 8 Power snatch 42,5/30kg (suoraan taskuilta alaslaskusta)
4 min : 10m HS Walk
5 min : 8 box over burpees
6 min : 15/12 Cal. Row
7 min : Rest.

Deload week. It is time to give some rest to your body and mind. Volyme is cut down, intensity is lower and we dont lif heavy weights.

Every 90s for 5 rds:
1 Power snatch +1 OHS ( 2s pause at bottom)

Use 65-70%, focus on speed and technic!!

Every 90s for 5 rds:
1 Front squat ( 3s pause at bottom) + 1 split jerk

Use 65-70%, focus on speed and technic!

5 Rounds
10x (V-ups + Knee-hugs)
10x Side Bends + 15m walk /side
10x Pulse Ups
6/6 Scorpions
20/20 Russian Twists