3-5 sets:
15 GHD Sit-ups
10 Alt. Superman Lifts (2=1), left leg+right arm/right leg+left arm
20sec Superman Hold
- Rest 1-2min btw sets

3 rounds
- Sumo RDL (DB)
- Bent over rows (DB)

3 rounds
- Rows (Single arm, Heavy DB)
- Seated strict press

3 rounds
- RDL (Heavy DB)
- Chest supported reverse flys (light, high reps, good form)

OTM 10 min
Front squat x 4 (65 - 75 %)

Snatch jump 4x3

A)
In every 2'x 5 rounds
With double Kettlebells :
3 front squat
3 squat clean
3 thruster
3 swing

B)
For time
40 American swing
30 snatch
20 burpee over the KB
10/10 push press

C)
EMOM 8'
1: 30"weighted hollow body hold
2: 8/8 side bend

3 rounds:

5-7min easy bike or jogg
8+8 askelkyykky taakse (back split squat)
12 kahvakuulaheilautus (kb swing)
8 vatsalinkkarit (v-ups)
8 selänojennukset (back extensions)

• huoltavia liikkuvuuksia pidemmästi loppuun (dynamic stretches)

For time

• 21 Calorie row

• 21 Burpee pull-ups

• 15 Calorie row

• 15 Burpee pull-ups

• 9 Calorie row

• 9 Burpee pull-ups

20s on / 20s off - 6 RDS
a) bottom of push up

• 5cm from the ground
• weighted if needed

b) top of a ring row

• thumbs touching chest
• feet elevated / weighted if needed

c) s.l. wall sit / wall sit

• for s.l. version: alternate legs every other round
• weighted if needed

d) copenhagen plank

• alternate sides every other round

e) Chinese plank on the floor

f) rest

RPE 7

Complete as many reps as possible in 12 minutes

• 4 wall walks
• 8 chest-to-bar pull-ups
• 12 single-dumbbell overhead walking lunges

♀ 35 lb
♂ 50 lb

3 rounds
- Seated curls (Sync)
- Skull crushers
- Max+ Pullups (very strict)

3 rounds
- Concentrated curls (50/50)
- tricep pullovers
- Max+ Wide grip pullups (very strict)

3 rounds
- Incline curls
- Seated tricep ext. (sync, light, high reps)
- Max+ narrow grip Pullups (very strict)

MAX+ : Do the max reps, take a very short break (5 sec max) and try to do a couple more