CHEST TO BAR
4x every 2 min

3 wide grip pull up + 3 normal pu + 3 chin ups

super set
STEP BACK LUNGE
+ GHD hip ext.

4x 10 + 15

45% of 1 RM back squat

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

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Tempo FRONT SQUAT
4x3 rest 2min
5-3-X-2
@ 68% of 1RM

AMRAP 15

5 Wallball Shots
5 Sit-Ups
5 Burpees
5 GTOH w/ Plate
5 Ring Row

add each movements 5 reps after round.

🍬🍭🍰🍡🧁🥤

Ring to chest pull up prog
5-5-5-4-4-2
rest as needed
use bands or weights
Ring dips prog
5-5-5-4-4-2
rest as needed
use bands or weights

RECOVERY

10-15:00 minutes of banded march.

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45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä

FINISHER
3 SETS
10/10 DB Bent Over Rows
12-15 DB Upright Rows
:30/:30 Side Plank
-Rest As Needed b/t Sets-

Kyykky 2x4x80%

Penkki 2x4x80%

Maastaveto 4x80%

800m bike erg
then 3x
7 land mine press e/s
7 bb bent over row
20s. wall facing HS hold

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Push jerk/squat jerk
7x every 3 min
3 reps @65-70% of 1rm Split Jerk
RPE 6