5-10min Row/Airbike/Bike
Then 2-3 rounds:
20sec Double KBS (eye level)
10sec rest
20sec Double KB STOH
10sec rest
20sec Double KB Front Squat
10sec rest
20sec Double KB Snatch
10sec rest

---

Banded Shoulder Flow video + Frog Flow video

5min Row/Airbike/Bike nose breathing only

10m 4-Step Walk video
10m Inchworm Walk

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

PWR(12)
3 bench press on the minute for 8:00 minutes

WRK(18)
WRK 7:00 REST 2:00 x2
800m run
then RPT
16 dumbbell lunge 25/15 or 35/25
8 bodybuilders 25/15 or 35/25

Opt(12)
Run 4:00 walk 2:00 x2

Finisher
100 bicycles
1:00 min quad stretch

Lämpö 10 min

5 Pressi niskasta Te-ote
5 Valakyykkyy
5 Te- Veto
5 Raaka tempaus
5 Tempaus taskuilta

Voimatempaus + Snatch Drop
5 x (2+2)x40-50%

Tempaus, taskuilta
4 x 2 x70-80%

Tempaus, polvelta
3 x 2 x 80-90%

Tempaus
3 x 1 x85%-90%

Panda Pull
5 x 2 x 70-80%

Etukyykky
4 x 3 x75%

I go, You go
5 rounds for time:
12/10cal AB
6 Pull-ups
6 HSPU

Partner A completes the round and when 6 hspu are done, partner B can start.

For time:
30 DU
15 T2B
12 Power cleans @40/30kg
30 DU
15 T2B
9 PC @50/35kg
30 DU
15 T2B
6 PC @60/42kg
30 DU
15 T2B
3 PC @70/49kg

Eilinen/
Lepo

Rästi

60s. Row / Bike

2 rds:
10 Air squat
5 Walk out + push up
10 Lunges
5 Up & down dog

60s. Row / Bike

2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Front squat
5-8 Shoulder press

Mobility:
- Lunge complex
- Couch stretch
- Pigeon stretch
- Front rack

Eilinen/
Lepo