Mobility:
1min/side or exercise
-Back roll in OH pos.
-Rotators smash
-Lat roll

Lämpö
3krs.
10+10 Pull apart
15 KB Swing
10 Back Squat
20 deadbug

Kyykkyyn työntö 5x2x65-75%

Rive + etukyykkyy + työntö
7 x (1+2+1)x80-90%

Valakyykky

4x2x90%

4x1x95%-100%

Maastaveto 5x3x80%
-joka sarjan välissä hypyt/loikat x3

Leuanveto 4x4-6

Suorinjaloin mave yhdella jalalla 2x15/jalka

3-5 Rounds for quality
10-14 Biceps curl w. KB
10-14 Single arm KB bent over row
10-14 Standing triceps extension w. KB (standing skull crusher)
10-14 KB High pull

5 rnds:
30 DU
20 Kb Snatch alt. 24/16kg
10 Wall ball 9/6kg

Back squat amrap @85% heavy, aim for 5rep minimum. Go to fail!
+
12min amrap
4 strict pull ups
4 db hang c&j hö
4 db hang c&j vä
12 db goblet squats

EMOM 30 (5 rounds):
20 Jumping lunges
:30s Side plank L
:30s Side plank R
15 Burpees
20-30 Superman rocks / Back extensions
Rest

2 rounds
2:00 cardio
5+5 squat strech
10 inch worm
10 air squats + 5 jumping air squats
10 kb sumo deadlift high pulls
5+5 single arm KB Push press

Movement preparation and some short mobility
for 10 minutes

20 rounds of Cindy (10 round each)
Cindy: 5 pull ups, 10 push ups, 15 airsquats

Straight into

20 rounds of (10 rounds each):
2+2 KB Snatch, 4 Up&Down

Cindy scaled: Jumping pull ups, banded pull ups. Push ups against box. Decrease rep scheme so that rounds are <45 sec

KB weight:
Rx: 24/16kg
Scaled: 20/12kg

30min Run
Tasainen tahti, keskity asentoon. Syketaso 110-130hr