For total Load:

5 sets of 4

You can build or use same weight across all sets.
Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.
Overall score will be the sum of total weight.

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

Voima
E3MOM, 4 rds
2xDB row 10-12

WOD
Amrap 8min
1. arm swing w/ DB 5+5
DB push press 5+5
DB step over 10
Up down 5

AMRAP 16 min
4 each KB Front Rack Box Step-up @45-50cm
8 Double KB Hang Power Clean (24/16 kg)
200 Meter Row
4 each KB Front Rack Split Squat
12 Double KB Deadlift (24/16 kg)
200 Meter Row

– Goal: Sustainable Pace

45 min PK
30s+30s one arm plank
20s + 20s one arm hang
30 s + 30 s bottom of pistol squat
600m jog
600m machine
20 box step ups
100 rope jumps

Every 3 minutes for 12min (4 rounds):
10 Alt. DB Hang Snatch + DB OH Lunge Step + OHS
10 Box Jumps 60/50cm

Supersets
3 ROUNDS OF
20 KB Frog Pump
20/20 Side-Lying Hip Abduction
Rest: 1 min
3 ROUNDS OF
20 Banded Side Step
10 KB Good Morning
Rest:1 min
3 ROUNDS OF
10/10 Goblet Reverse Lunge
10 Goblet Squat
Rest:1 min
3 ROUND OF
10/10 Staggered Stance Deadlift
10/10 Side Sweep Kickback Crossover
Rest:1 min

Wod
100 Russian Swing for time @24/16

For total load:

5 sets of 4

Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

Overall score will be the sum total weights.

EMOM 10
1) 50s. assault bike
2) 10 alt. pistols

500M ROW
3 rnds of
4 cossack squat e/s
3 high box jumps
7 ring row

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Tempo Front Squat
5 sets of 3
@ 65% of 1 RM FS
3 - 4 - X - 3
rest 2:30 b/w sets
use same weight trough out the sets