A: Superset x3
DB/KB front rack RNT split squat x6-8 @3030/each leg
Rest 30sec-1min
Strict pull ups x Max @1111
Rest 1-2min

B: 5rounds
In 1 min
7 double kb dead lifts
7 double kB swings
6 double kb clean
1min rest
All reps should be unbroken

C: 3 Rounds not for time (optional)
10reps +10 sec isometric hold singel leg hip thrust/each side
10-15 banded Jane Fonda’s/each side

5 x 2 x rinnalleveto + 2 x etukyykky

50 min circulating through:

30 cal row
16 lunge with bend
16 banded good morning
16 single leg deadlift
30 cal ski
16 plate windmill
16 Inchworm + scap push up
16 therad the needle
30 m single arm farmer/ each arm

25' EMOM
M1: 12 Box Jumps Over
M2: 200 Meter Row
M3: 6 Bar MU
M4: 14 Alternating Pistols
M5: Rest

60 min kävely lenkki

• 5-5-5 of:
BB Deadlifts touch n’go
5RM
90% 5RM 5-5 reps

2*
30m HSWALK / 50* Shoulder Taps
100* DU
30m HSWALK / 50* Shoulder Taps
80* DU
30m HSWALK / 50* Shoulder Taps
60* DU
TC 30'

5* Legless Rope Climb / w: normal Rope Climb

20 Min AMRAP of:
Row 500 m
Handstand Push Ups 15/10 reps
MB Wall Ball (9/6Kg) 30 reps

30 minuuttia ergoja ja päälle 30 min venyttelyä

15' amrap
9 DB Thrusters 2x22,5/15
9 Lateral Burpees