WARM-UP



Every minute on the minute for 12:00 minutes of:
1) 15-20 Air squats
2) 10 Back squats
3) 15-20 Sit-ups
4) 7 Kettlebell swings + 4 Box jumps

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STRENGTH



Back squat,
Build up to 2 rep max for the day in 15:00 minutes.

Then as many reps as possible in single set with 90% of the heaviest set of two back squats.

Clean pull,
5 x 3 (hard)

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ACCESSORY

Weighted reverse lunges,
4 x 8/8 (hard)

Good morning,
4 x 10 (moderate)

Seated Z-press with kettlebells,
4 x 10/10 (moderate)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 20/20


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(OPTIONAL) CONDITIONING


Every minute on the minute for 20:00 minutes of:
1) 20/16 Calories bike
2) 20/16 Calories ski
3) 20/16 Calories row
4) Rest


Box Squat 6 x 4

21-15-9

Penkki @70
Leuat
Ilmakyykky

4rounds:
30 crossover Scaled DU
10m hs walk Scaled 3-4 wall walk

rest 1min between sets

3 rounds:

15 cal echo bike
10 clean & jerk

Q7AV

Valitse keppi/painotanko/tanko - sellainen kuorma, jotta liike säilyy laadukkaana alusta loppuun!

5 rounds: QUALITY

10 HIP (dip) CLEAN HIGH PULL *full foot/flat-footed
5+5 FRONT SQUAT SPLIT JERK *etukyykystä suoraan saksiin työntö
10 CLEAN RDL
10 HIP NINJA CLEAN *no feet clean
10 CLEAN LIFT OFF *veto polven korkeudelle -- tasapaino koko jalalla - jalan työ - lähtö asennosta selän kulma ei muutu polvelle mennessä!

Rest between rounds 2min

TimeCap: 25min

1.
4 x 12 DB Incline bench press (heavy) + 10 Strict Pull-up

2.
4 x 12 Strict Dip + 12 Barbell row

3.
4 x 15-20 Push-up (varied positions) + 10 Strict Chin-up

4.
3 x 12+12 DB Bicep curl + Max tricep pull down

5.
3 x Seated DB lateral raises (max reps)

6.
3 x Banded Bicep curls (max reps)

7.
Core:
16min, 4x4 rounds, 40s work - 20s rest
1. Plank hold or plank march
2. One arm KB carry (24kg w/ band)
3. Side leg raise
4. Knee raises (dip position)

AMRAP 20
9 shuttle run (7.5m + 7.5m = 1rep)
6 strict handstand pushup
3 power clean, 65kg

E4MOM 5
1 DL @100% 5RM
rest ~30sec, then:
5 DL @70% 5RM

A) 5-5 mins practice
kettlebell arm bar
kettlebell bent press
- use light/moderate weights

B) EMOM 16 mins. (4 rounds)
1: 6 box jumps + 12 alt. goblet box step ups
2: 6 KB burpee deadlifts + 6 snatches
3: 12 sit ups + 6 clean and jerks
4: rest

C) 3 rounds
20-30” goblet wall sit with pulse
rest 1 min between rounds