Front Squat 5x3 @RPE 4 (2-4
reps in the tank)
Rest 2-3min between sets.

20-15-10-5
Cal airbike
5-10-15-20
Burpee box over

5min of “barbell yoga”
-continuous movement with an
empty barbell: squats, presses,
side bends, rotations, deadlifts,
etc..

For time:

Buy in: 500m Row
15-12-9-6
Burpees
Wall balls
Cash out: 500m Row

RPE 2-3

Target: Not an all out effort. Aim
for continuous movement with
minimal rest, both 500m rows
should be with same pace

7 rds for time

1 Round Cindy / advanced Nate
2 legs = 40m sled push (max 100kg plates)
3 C&J 60/40 (adv 80/55kg)
4 BMU / C2B / Pull-ups
5 cal Easy AB (rest ”minute”)
6 Toes to rope
7 Front squats 60/40 (adv 80/55kg)

Kyykky 4x4 (75-85% maanantain painosta)

Penkki 4x4 (75-85% maanantain painosta)

Etuheilautus 4x20

Pystypunnerrus 4x10 (noin 30-35%)

Skill practice

3 supersets:
8 Hip Thrusts, go heavy
45sec Sorenson Hold
- Rest 2min btw sets

3-4 rounds, rest as needed
between

1) 8-15 GHD Hip Extension with
3sec hold at the top
2) 5-8 Strict TTB
RPE 3+ to 4

30-40 min ( 6 - 8 rounds )

Minute 1 - 2 : 400/300m Row + Double Unders
Minute 3 - 4 : 400/300m Ski + D-Ball Carry
Minute 5 : Rest

Bench Press

3 x 3 x 80%
3 x 2 x 85%