8 Deadlift @70-75%
8-12 DB Bench press @As heavy as possible
1-2 (Legless) Rope climp
Rest 2min...

• Super sets. No rest btw movements.

Banded Lat Pulldowns: 3 x 20-30. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Outdoor activities /

Basic Endurance 60 min

Row 1000m
10 + 10 Kettlebell Clean & Jerk 24/16kg
Bike 2000m
20 Wallball
Echo Bike 40 Calories
20 V- Ups

Full body EMOM 15
1. 5-10 push ups + 10 bicep curls
2. Hack squat 10 (book under heels)
3. 15 sumo high pulls

Core
14 plank object move
30-45 secs hollow hold
Rest 1 min x4

10 Minutes AMRAP:
12 deadlift
9 hang clean
6 push press
40 star jumps

3 rounds
10/8 cal bike or row
10 passthroughs
5 inchworms

EMOM x 12
Min 1: 15 leg lifts
Min 2: 30 Russian twists with DB

WOD
AMRAP 20:00
16/12 cal bike
12 single arm OH DB walking lunges 50/35
12 DB snatch

For time
1200m run
3 rounds of:
5 Pull ups
10 Push ups
15 Squats
800m run
3 rounds of:
10 TTB
10 Slam balls
400m run
3 rounds of:
15 KB swing
15 Wall balls
200m run
3 rounds of:
3 Tire flips
10 Burpees

5 kierrosta:
5+5 olan yli
10 kyykkyä pallo rinnalla
1+1 tgu pallo olalla

Power Clean + Clean

4 x (1+1) x 75% (% power clean)

Snatch Balance

2 x 3 x 70%, 2 x 3 x 75%, 1 x 3 x 80%

Push Press

5 x 5 x 80%

Muscle Snatch

1 x 5 x 65%, 1 x 4 x 70%, 2 x 3 x 75%

3 Sets:

12 Reverse Hyper
12 Sit Ups

4 rounds
10 deadlift 225/155
5 burpee box jump overs 24/20

Rest 1:00

4 rounds
10 TTB
15 wallballs 20/14

Rest 1:00

4 rounds
10 deadlift 265/185
5 burpee box jump overs 24/20

Rest 1:00

4 rounds
10 TTB
15 wallballs 20/14

For time
4 Rounds
15 DB Clean and Jerk 2x22,5/15kg
15 Cal row
Timecap: 15 mins