above the knee, below the knee, floor, 1RM in 20min.

Touch and go, AHAFA (as heavy as form allows). Don´t exceed the timeline.

MVMT PREP : 8m

ROLLER - HIPS
LIZARD REACH + RAP AROUND
SCAP SQUEEZES
HAM STRETCH + SQUAT
DOWEL ROTATIONS

CAROLINA REAPER :

30/10s - 10min
4 rounds

BOX SQUATS (HEAVY)
PLANK HI 5
SLAM BALL 25/40

RED SAVINA HABENERO :

30/10s - 10min
4 rounds

DUMBBELL BENCH PRESS
SQUAT PLATE PASSES
TRX ROW

GHOST PEPPER : 20m

6 STATIONS

40/10
3 rounds

CURVE
GOBLET SQUATS
ROW
WALL BALL
SKI
HAND RELEASE PUSH UP INCHWORM

4 rounds, each for time of:

• 800-meter run

Rest as needed between efforts.

Run 800m
10 C&J 70/50kg

Rest 3min between rounds. Steady pace. Scale if needed.

From Rack:
65%/3
70%/3
75%/3
(80%/2)2

800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (50/35)

Penkki 5x1 ("helppoja" ykkösiä noin 90-95% teholla)
Niskantakaapunnerrus 5x8-12
Kulmasoutu 100 toistoa
Hyvää huomenta 5x10 (kevyt)
Vatsa 100 toistoa

Pistol squat and snatch
3 Rounds
KB snatch (20 kg/ 12 kg) x 8
Pistol squat x 8
Dumbbell snatch (rx 20 kg/ 12,5 kg) x 8
Pistol squat x 8
Snatch (40 kg/ 25 kg) x 8
Pistol squat x 8

*Kettlebell snatch and dumbbel snatch do both hands 8 reps.
*Pistol squat do both legs 4 reps.

Time cap 20 min

(85%/5)5
3 Second Pause in Power Position

With partner
5K Row (both)
Switch every 500m. While other one is rowing, do 7 burpees and hold plank the rest of the time. Keep your HR LOW, about 60% of max.