3 min DU practice
then
4 rnds, 20s. each, 10s. rest b/w
Hollow Sliders on bench. Can be done on a rower as well
Ring Row
banded step back lunge L
banded step back lunge R

---

Pause front squat
4x3 @ AHAFA
leave 3 in the tank
3 sec pause at the bottom

LÄMMITTELY
Amrap10
• 5 x alaspäin katsova koira
• 5x/puoli konttaus asennossa käden vienti ali ja avaus ylös
• 5 x/puoli rintalihaksen venytys päinmakuulla

Vastuskuminauhalla:
• Rinta
• Selkä
• Olkapäät

PUNNERRUKSEN VARIAATIOT
2 x 40s./20s./ liike
2min lepo liikkeiden välissä
• Normi
• Leveä
• Kapea
• Timantti
• Hspu
• Toispuoleinen punnerrus

• 2-3min. Run/Row/Bike

• 2x
  8 OH Lunge w/plate
  8 Ground to overhead w/plate
  12 Ab twist w/plate

• 2x
  8 Deadlift
  8 Hang Muscle squat clean
  8 Press

• Mobility...

• Work on: Deadlift

strength

Clean
Advanced: 7*1@75%last sesssions weight
3*5 front squat @75% last sessions weight
Novice: 5 sets of 1 hang power clean+1 front squat@last weeks weight

workout

10-8-6-4-2
power cleans
Row cals*2

afterparty

250 calf raises standing on a plate in as few sets as possible

Teams of 5

35MIN of

Row
BikeErg
SkiErg
Echo Bike (switch machines every 20/15 Cal)
Rest

Conditioning:
A,
EMOM 10 mins:
4 KB snatch + 4 OH lunges/side

B,
For time with a partner
50 Wall Balls,
25 Box Jumps@60/50cm
40 Wall Balls
20 Box Jumps
30 Wall Balls
15 Box Jumps
20 Wall Balls
10 Box Jumps
10 Wall Balls
5 Box Jumps

Timecap: 16 mins

EMOM 7
5 DL + 5 HSPU
- @102/70
- 10 reps per minute, try to get under 25-30 s.

3x super set of
use same BB for both
30/25kg
7+7 Box step up
&
10m walking lunges
90s. rest b/s sets

500m row
3x
7 wall ball 12/9 to high target
4 plate dead bug e/s
7 Ring row, 2 s. hold at the top

---

Back squat
4x6 75% of 1RM
90s. rest b/w sets

12:00 ascending ladder
Ascending reps 2, 4, 6, 8 etc
TTB
Power cleans 125/85

Rest 4:00

1000m row or 800m run or 50 cal bike