4x
Super set
12 toes on the plate DL
12 step back lunge
@ DBL DB AHAFA
90s. resp

Back squat 4-3-2-4-3-2

Kyykky 3x1 (75-80-85%)

Penkki 3x3x75%

Penkki 2x20x40%
-1.sarja kapea ote, 2.leveä ote

Accessory Work
3 sets
20 weighted box step ups (2 dumbbells of farmers hold, increase weight each round, but use weights which wont make your moving slow or effortless)
10+10 windmill @5/10kg plate
20 cossack squats
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min quad strech
1-2 min glute strech against box
1+1 min calf streching

3 rounds:
6 reps
1. Dip
2. Ring push up/ deficit push up
3. Press behind the neck

Weighted chin up 4-3-2-4-3-2

"AMRAP 30 in teams of 2:
150 Wall balls @9/6kg
150 Single arm KB Cl & Jerk @24/16kg ( change side as you wish)
150 Calorie Row/Ski/Bike
*One person works at a time - split as needed.
GOAL: 1+round"

1A) Hand stand 5x24s
1B) shrimp squat 5x10 alternating

30 min PK
600m jog
600m bike erg
600m row
30 ABR (arch body rocks)
25 kb-swings, use light kettlebell
30s plank
30 s hang from the bar
100 rope jumps
30s+30s side plank

EMOM 10:
ODD Min: 50s easy Row
Even Min: 50s easy Bike/Jog
+
- 45 Degree Biphasic Hip Flexor 60s each (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)