32min EMOM (4 rounds)
1.min KB snatch alt.
2.min Goblet squat
3.min KB clean & jerk alt
4.min turkish get up (right)
5.min Turkish get up (left)
6.-7.min run 2min
8.min. rest

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Snatch
5x every 2 min
@ 75%

Every 5 mins for 25 mins
First 2 rounds for time:
6 bob
5 dl
4 hpc
3 fs
2 thrusters
1 stoh
10 m overhead carry

LÄMMITTELY
1min /liike
• Askelkyykky taakse
• Ristikkäinen tuulimylly
• Etuketju - takaketju
• Kuminauha jousiampuja
• Lapapunerrus
• Käden alivienti ja avaus

EMOM 10
3-5 x leuanveto (valitse sopiva variaatio)

CIRCUIT
3 x 30/20
1. Pallo olan yli
2. Farmari kävely
3. Köydet kahden käden heilautus
4. Rengassoutu
5. Stepperin/boksin ylitys

merkkaa päivän tulokseksi leuanvetojen määrä

For quality:
Spend 10-15 mins to build up to an estimated max weight that you are planning on hitting for the day.

—— then ——
2 Wall Walks
15 DU
3-5 Snatches (weight 1)
—— Adjust loads ——
2 Wall Walks
15 DU
1-3 Snatches (weight 2)
3-5 Strict Handstand Push-ups
15 DU

• Rest ~5 mins before starting the workout.

Humanflag progression workout

Penkki 2x2x87,5%

Kyykky 2x1x85%

Ojentajat käsipainoilla 5x8-12

FOR QUALITY
1:00/1:00 Quad Roller or Stretch
1:00 Child's Pose w/Lat Stretch
10 Forearm/Wrist Circles*
*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.

A) 3 sets for quality
1 1/2 goblet split squats x 8 reps/side
KB death march x 16 steps total

B) ‘Kettlebell Chief’ with partner

20 rounds for time (relay style)
3 dead cleans (2x24/16 kg)
6 push ups
9 air squats

Time cap: 15 mins.

C) Afterparty
3 sets
10/10 KB plank pull through
rest 1 min. between sets

4 rnds
25 cal row
30 ghd sit ups
15 push ups
- HR @ 70%