4:00 Echo bike @ easy
3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
+
2 rounds
8 Scapular push-ups
4 Strict pull-ups
30 Speed rope
5 KB hang clean and press
+
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
@ workout pace
250m Row
10 Wall balls
5 Burpee pull-ups
25 Double-unders
– Rest 0:30 –
10 (cal) Echo bike
5 KB hang clean and jerks
3 Bar muscle-ups
10 Shuttle runs

E2MOM 20
1) 12-14 Box step overs w medball 9/6kg
2) 7+7/8+8 Bulgarian split squat w medball 9/6kg
Rest of the time easy bike erg

5 Rounds for Time
500 meter Row
15 Overhead Squats 43kg

2000m row
80 du
70 kb swing 16/24kg
60 wb
50 sit-ups
40 box jumps
30 burpee over bar
20 dl 60/80kg
10 push up

Sikapenkki:
10-9-8-7-6-5-4-3-2-1 Bench presses. Add weight for each set.

3 x 5 80%
3 x 3 90%

3x1@working up to maximum, rest btw sets 2min

Wu×2
Arm circles ×10/10
T-shape arm sircles 10/10
Elbow circles ×10/10
Wrist circles ×10/10
Pradford press ×10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Cossack squat×10
Scorpion press ×10/10

A.1) Muscle snatch (no contact) Building weight to a heavy set of 2 reps ~10min

B.) Hang power snatch above knee w/3.sec pause
1.)Build weight to a heavy triple
2.) 90%of 3rm 3×3

C.1) Back squat + box jump ×1
5×3+1 @75%

D.) 3×
Db Z-press ×12
Weighted plank ×30.sec

2-3 rounds:

10-15 banded pull apart
30+30s side planks
40+40m s.a farmer carry

Back squat

4 x 2 @ 84-88% (2 RIR on all sets), rest 3:00-4:00 b/t sets