Warm Up
1:00 Rowing
1:00 Ski Erg
1:00 AB
second round with :45 work and moderate pace
then do some overall streching to get solid feeling for workout!

Easy Pace Metcon
5-4-3-2-1 minutes of
Rowing
Ski Erg
Air Bike or Bike erg

Keep easy pace through workout, total time 45 minutes.

For time:

3 Rounds:
3 DB Hang Cleans L
3 DB Hang Cleans R
3 DB Thruster L
3 DB Thruster R
3 Rope Climbs 4m

Rest 3:00
Repeat

M: 20kg DB
W: 15kg DB

For time:
7 rounds of:
250 m row
Clean, increasing weight each round

7x35/55
6x37,5/57,5
5x40/60
4x42,5/62,5
3x45/65
2x47,5/67,5
1x50/70

Time cap: 15 min.

STRICT CHEST TO BAR

5-4-3-3-3
add weight if possible

3x 3min work / 1min rest
14 pistol squat
6 burpee over rower
AMRAP row for cal

Rest 3min

3x 3min work / 1min rest
14 DB squat 2x15/10
14 pull-up
AMRAP burpee to target

3-4x5 BMU
- Rest 2min btw sets

Maastaveto polviin 3x2 (50-60-70%)
-3s pito

Maastaveto 4x90%
-viimeinen sarja tätä progressiota, vedä prkl tai olet nössö!!!

”Julle” 5x6
-lisää kuormaa viime viikkoon

Hypyt 5x3
-kuormaa tangolla tai käsipainoilla

HSPU
negative 4s. - kip back up
4x 4-8 reps
if doable with deficit use 5 cm/10kg plate
this is a progression, if used deficit make it deeper next week keeping the same reps

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

---

Tempo FRONT SQUAT
4x3 rest 2min
4-2-X-2
add 2kg to last week

Rinnalleveto ja kääntö

Vedon ja käännön tekniikkaa ja harjotuksia

5x Clean pull + hang clean

Acc 4 rnds for quality
10 seated press behind the neck
12+12 DB bent over row
30s DB/KB OH hold (go heavy!)
3 high box jump

Abbssss emom!