3 rounds:
10 KB Side Bends L+R
20 Weighted Russian Twists (2=1)
1min Forearm Plank Hold
- Rest 1-2min btw rounds

4 rounds:
25/20cal Row
10 HR Push-ups
:30 HS-hold
1min Rest

4 rounds:
25/20cal Ski
7,5m HS-walk
1min Rest

Alternate A1/A2

A1. Romanian deadlift – 3 x 6-8 @ RPE 8-9 (1-2 RIR) rest 1:00 before A2

A2. Sled push– 3 x 20m @ challenging weight, rest 2:00 before A1

– Romanian DL = Stiff-legged deadlift from top position to below the knees (not all the way down) and back up. Allow your knees to bend slightly to initiate the movement, then push your hips back to maintain vertical shins as the bar moves below the knees. Extend back to the starting position.
– Focus on maintaining good tension on the hamstrings/glutes through the movement (don’t pause at the top).
– Keep an overhand grip on these (you can use hook grip).

Jerk rack hold

4 x 5 to 10-seconds @ 100+%1RM jerk, go every 2:00-3:00

5 ROUNDS

8 BOX STEP UP 1xDB

10 WALL BALL

12 HANG DB CLEAN

TIME CAP 6 min

NAISET 10/12,5/15 kg

6 kg

MIEHET 15/17,5/20 kg

9 kg

Teams of 2, split anyhow

For time:
50 cal Echo bike
20 synchro T2B
32 Alt. DB Snatch @27.5kg
20 synchro T2B
50 cal Echo bike

TC: 10 min

Midline strength complex – 2 to 3 rounds

0:10 Hollow hold
Full roll (to the left) to hollow hold
0:05 Hollow hold
10 V-up snaps
0:05 Hollow hold
Full roll (to the right) to hollow hold
0:10 Hollow hold
– Rest as needed between rounds –

2-2-2-3 intervals, 1min rest between sets

5 Wall walks
20 pull ups
Max reps synchro burpee box jump overs 60cm, synchro at bottom. Share other as desired