EMOM 8:
ODD Minutes: 10-15 seconds L-Sit Hold
EVEN Minutes: 25-30 seconds Handstand Hold

rx+:free handstand

5km Run time trial
Go hard

• 2min.: Row/Bike/Run

• 1 rnd:
  60s. Spider lunge + twist
  60s. Up/down dog
  60s. Side squat

• 1min.: Row/Bike/Run

• 2 rds:
  6 Deadlift
  6 Front squat
  6 Good morning
  6 Back squat

• Mobility...

• Work on Back squats

10 rounds of:

• 1 minute of rowing
• Rest 15 seconds
• 30 seconds of ring dips
• Rest 15 seconds

Post total calories rowed and dips completed

1.) Muscle snatch + drop snatch + ohs 4 x 3+3+3
2.) Power snatch + ohs 5 x 1+3
3.) Low hang power clean + power jerk 5 x 1+3
4.) Back squat 6 x 3 1/rep paused
5.) 3x
A.1) weighted sit ups x 10
A.2) Dead bug x 20 (10/side)
A.3) Russian twist x 30 (15/side)

Emom 25min

Power clean
Abbmat
Askelkyykyt
Kone
Lepo

25km rucking with minimun 10kg backpack.
Half on gravel and half on asphalt roads.

Mixed intervals:

8 min amrap:
30/25 cal ski
15 KB swings
10 goblet squats

rest 4 minutes

8 min amrap:
400/350 m row
12 push ups
8 T2B

rest 4 minutes

8 min amrap:
40 double unders
10 ring rows
20 m walking lunges

Push press 5 RM, then 3x3 @ same weight

• 2min.: Row/Bike

• 2x 90s. Lunge complex

• 1min. Row/Bike

• 2 rnds
  10 Muscle clean below knees + press
  10 Front squat

• Mobility...

• 2 rds:
  3-position squat clean
  5 Split jerk

• 3x3 Clean & jerk @30-60%