A) 1 1/4 Glute Hip Thrust
4 x 6-8. Rest 90s.
- 2 warm-up sets + 4 work sets.

B) Bulgarian Split Squat
4 x 6 each. Rest 60s.
- 2 warm-up set + 3 work sets

C) Single Leg Banded Hamstring Curl
3 x 30 each leg. Rest 60s.

D) Landmine Goblet Lateral Squat
3 x 8 each leg. Rest 60s

E) Standing Banded Abs
100 Reps AFAP. Rest as needed.

In pairs, share the work anyway you want

60 C&J 60/43 kg
60 Pull-up
100 Bar over burpees
60 Pull-up
60 C&J 60/43 kg

Timecap 30min

E2mom x12
15 reps each movements of:
- Burpees
- Power cleans
- Front squats
- Push press
- Power snatches
- Split squat jumps
- Sumo deadlift high pulls
- Dumbell snatches
- V-ups
- Thursters
- Sit ups
- Push ups

Barbell: 40kg/30kg
Dumbell: 22,5kg/15kg

Straight to The 2000m row "easy pace" (@2k pace + 20sec)

105 min

1.SPP (Conditioning)
A. 12 Days of The Training Plan
1 Hang squat clean @ 100/70kg (225/155lbs) > 40 kg
2 Front squat @ 100/70kg (225/155lbs) > 40 kg
3 Muscle up > turn w/ band, purple
4 Handstand push ups (deficit of choice) > abmat + 20 kg plates
5 Deadlift @ 100/70kg (225/155lbs) > 40 kg
6 Walking lunges @ 100/70kg (225/155lbs) > 40 kg
7 Burpee over the box 24/20”
8 Kettlebell swings @ 32/24kg (70/53lbs) > 16 kg
9 Pull up
10 Toes to bar
11 Thruster @ 85/60kg (185/135lbs) > 40 kg
12m Handstand walk > 90 sec hold NTW

Flow. This workout is performed as follows: (1 Hang squat clean, 2 front squat + 1 hang squat clean, 3 Muscle Up + 2 Front squat + 1 Hang squat clean etc. Till in the end doing 12 m Handstand walk + 11 Thrusters + 10 Toes to bar, etc.)

Result: 53.54

Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth
B. Movement flow of your choice

Emom 54min
Pata= airbike calories
Risti= row calories
Hertta= wall ball
Ruutu= double under x2
Jokeri= burpee x15

Jätkä= 11
Kuningatar= 12
Kuningas= 13
Ässä= 14

Warmup
3 rounds
10/8 cal bike or row
10 squats
10 situps

Then
Barbell Warmup

EMOM x 9
Min 1: 5 deadlifts
Min 2: 5 thrusters
Min 3: 5 squat cleans
(Increase in weight each round)

Teams of 2
30 Minute AMRAP
10 Deadlifts (115/75#)
20 Partner Med Ball Sit Ups (20/14#)
10 Thrusters (115/75#)
20 Burpees
10 Squat Cleans (115/75#)
20 Partner Med Ball Sit Ups

• EMOM x6: 1.) Row/Bike/Run 2.) Walk out + Push ups 3.) Ring row

Rest 1min...

EMOM x4:
1.) Kipping swings
2.) Active shoulders (Handstand)

• Mobility...

• Work on:
  PU / DU's / T2B / HSPU

For time:
2-4-6-8 Bar muscle ups
4-8-12-16 Strict HSPU

Scale:
BMU => 2 C2B
STRICT => Kipping

7x Push Press
Set 1: 3 reps @85%
Set 2: 3 reps @85%
Set 3: 3 reps @85%
Set 4: 2 reps @90%
Set 5: 2 reps @90%
Set 6: 1 rep @95%
Set 7: 2 reps @85%

• Rest 2-3min btw sets.

7 sets:
Set 1: 2 Squat Cleans + 1 Split Jerk @75%
Set 2: 2 Squat Cleans + 1 Split Jerk @75%
Set 3: 2 Squat Cleans + 1 Split Jerk @80%
Set 4: 2 Squat Cleans + 1 Split Jerk @80%
Set 5: 2 Squat Cleans + 1 Split Jerk @80%
Set 6: 1 Squat Cleans + 1 Split Jerk @85%
Set 7: 2 Squat Cleans + 1 Split Jerk @80%

• Rest 2-3min btw sets.
• No TnG