A,
Romanian deadlift
4x8 reps
- add weight each set
-2-3 mins rest btw sets

B,
hip trust with dumbell on hip
3x12 reps
- 2 sec pause on top

3 RFQ:
8 DB Pullovers (bench supported)
8/8 KB Windmills
15 Banded Lat Pulldowns
- Rest 1-2min btw rounds

6 Kierrosta:
You go , I go

10 Cal soutu/pyörä
10 Rinnalleveto käsipainoilla
5 Burpee

Accessory Work
2 sets
10 bicep curls with 2 dumbbells (same time) and right after that 16-20 alt hand bicep curls with same dumbbells.
rest 1 min
8-12 tricep push ups and perform banded tricep turns right after (stick through blue/green band) and 16-20 reps.
rest 1-2 min and repeat

Accessory Work
2 rounds

10+10 half kneeling pallow press (controlled, pause 1 sec)
1:00 Side Plank Hold R/L
10+10 birddogs (controlled, pause 1 sec)
rest 1-2 min

Cool down
2-3 min light cardio
2+2 min low back / side smash with roller
1+1 min leg across body strech
1+1 min tricep strech
1+1 min wall pec/bicep strech

30-20-10 reps for time of:
- KBS 32/24kg (eye level)
- WB 9/6kg
- Box Jumps 60/50cm
$out 50/40cal Row

Penkki 3x3x80%

Kyykky 2x6x75%

Sotilaspenkki käsipainoilla 2x20-30

Ojentajat otsalta 5x8-15

Complete as many rounds as possible in 15 minutes of

• 25 toes-to-bars
• 50-calorie row
• 75 push-ups
• 50 box jumps
• 25 pull-ups

♂ use a 24-in. box
♀ use a 20-in. box

21-15-9

snowangel
cossack squat

10 RFT:

3 BMU
3 Thrusters 50/35kg

TC 12 min

Deadlift

4 x 4 x 65% Deadstop

4 x 4 x 70% TnG