3 min DU practice
then 3 x
5 pistols e/s
8 DB Bent over row e/s
3 depth jumps

---

Back Squat
5x7 @70% of 1rm
with running clock perform a set at 000,300,600,900,1200

5x 1min ON/ 1min OFF:
7/10 Cal koneella
AMRAP: Raakapunnerrus käsipainoilla tai kuulilla

2min tauko

5x 1min ON/ 1min OFF:
7-10 Boxihyppyä
AMRAP: Leuat

Spend some extra time outdoors + take a moment to review the classic lifestyle posts and consider some possible changes to your routines!

3rnds:
50su/30 x-jumps
10 air squats
10 knees down push-ups
10 hollowrocks
10 ring rows/object rows
5 inchworms

10 rds for time:

60 du
20 cal ski erg
15 hspu

Time cap 40min

Rest day - what did you do?

1) Warm Up
3 times with cardio machine
40s easy + 20s moderate + 10s fast, rest 20 seconds.
then 2 sets of:
5 inch worm with push up
5+5 squat strech
10+10 suitcase deadifts
5+5 single arm db hang squat clean + push jerk
15 hollow rocks
then 2 sets with barbell
3 clean deadlift + 3 hang muscle cleans + 3 front squat+ 3 push jerks

2) Weightlifting&Strenght
Emom 5
3 power clean + 3 front squat + 3 push jerks @45-50% of 1rm c&j
rest 1 min
Emom 5
2 power clean + 2 front squat + 2 push jerks @moderate weight @60-65% of 1rm c&j
rest 1 min
Every min for 5 minutes
1 power clean + 1 front squat + 1 push jerk @heavy weight @75-80% of 1rm c&j
rest 1 min
Emom 5
3x 2+2+2 reps @mod weight and 2x3+3+3 reps @light weight

total time for workout is 23 minutes with 3x1 min rest periods.

3) strenght
Sumo Deadlift 5x5 reps, build to heavy 5 rep set, starting with 55-60% of 1rm
Perform 3-5 strict C2B chin ups or 5-10 kipping/butterfly pull ups right after.
rest 2-3 min bwn sets

4) Accessory Work
3 sets
20 alt leg v-ups
40 russian twists (no weights, feet off the ground)
10+10 side plank dips
rest 1 min

5) Cool down
2-3 min light air bike or row
1+1 min hip flexor strech
1+1 min quad strech
1 min v-sit strech
1+1 min banded lat strech

Buy in: 1600m Row

10 rounds:
10 Pull-up
20 Push-up
30 Air squat

Cash out: 1600m Row

Takakyykky 3x2 (raskas)
Boxi hyppy 3x6

AMRAP (with a Partner) in 24 minutes
24 Burpees
24 Double-Unders
24 Deadlifts (45/30 kg)
24 Push-Ups
24 Box Jumps (60/50 cm)
24 Hang Power Cleans (45/30 kg)
24 Air Squats
24 Kettlebell Swings (24/16 kg)
24 Shoulder-to-Overheads (45/30 kg)
24 Sit-Ups
24 calorie Row
24 Wall Ball Shots (9/6 kg)