10-20min easy pace bike nose breathing only / PK 1

EMOM x 9-12
1) row
2) bike
3) shuttle run / or ski

Nose breathing only / PK1-2

6x3 (65-85%)

Leveä ote ilman pomppua

Hip Thrust 4x15 reps

Med ball / band circuit

3 to 4 rounds for quality
5 Tall kneeling med ball chest throws
5 e/side Half-kneeling med ball rotational throws
10 e/side Pallof press
15 Face pulls
20 Band tricep pushdowns

• 20-30 Cardio @ HR Zone 1-2

35' AMRAP

Buy in: 250m Row
Then: Perform a round of:

1 BMU / 3 C2B
1 Bar pull overs / 2 Knees to bar
2 Standing Ab-wheel against the wall / 4 V-ups
3+3 Handstand shoulder taps (or against the wall)
4 Target Burpees (BAR)
5 Shuttle run (7.5mt+7.5mt)

Rest 1'

WOOD LIIGA

5 sets of 2'min building to challenging:

1 Snatch pull + 1 Low hang squat snatch

Then..
6'min to find your haviest Snatch rep

5 sets of 2'min building to challenging:

1 Clean Pull + 2 Hang squat clean