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

12-10-8-6-4-2
DB Snatches
After each round, perform
8 Burpees
16 Weighted Sit-Ups

Accessory Work
3 sets
barbell bent over row 3x10-12 reps @bigger weights than week ago!
rest 1.5-2 min bwn sets
then

3 rounds
5 high box jumps
10+10 single leg RDL
15 banded hip bridges
rest 1.5-2 min bwn sets

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 forearm streching
1+1 min bicep streching

Strenght
Overhead squats 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
rest 3 min bwn sets
same thing, +2.5-5kg compared last time you did this!

Weightlifting&Gymnastics
emom 16
Odd : 2 power snatch + 1-2 squat snatch @60-70% of 1rm
Even : Toes to bar x 30-40% of max reps

4 RNDS for quality

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10 Prone PVC Lifts
- Narrow grip to lift 4cm off the ground
- externally rotate arms before lifting.

15 90/90 Overhead Raise
- keeping back flat on the ground as you raise arms overhead

5-7 Side-lying Posterior Rotator Cuff trio e/s
(check video below, but do this for strength)

12 Seated Banded Rows

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