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

---

Back squat

4x3
RPE 7
rest 2 min b/w

5 rounds for time:

• 10 push-ups
• 10 hollow rocks
• 200 m run

1. 12-16 Alt. Curtsy kyykky
2. 15 Kahvakuula heilautus
3. 30s Pyörä
4. 6-8 Boksihyppy

Tekniikkaa + työsarjat.

CHEST TO BAR

5 x 5
-use weight if you can

Buy in: 100 air squats

6 rounds:
75 DU/150SU
20 Push-ups
15 C2B

Cash out:
2000m/1800m row
4000m/3800m bike
1800m/1600m ski
(pick one)

TC:38 min

A,
Sled Push 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest 2 mins between sets.

5x 15m

B,
Teams of 3 - For time:
75 Alternating Box Step-ups @2x22,5/15kg
100 Power Snatches @34/25kg
150 Row Calories

Work to complete in any order.

Goal: Just get it done

C,
For quality:
3x 6 Barbell Hip Thrusts, pick load
3x 20 L/20 R Lateral Leg Raises
3x 6 Tempo Banded Squats

Barbell Hip Thrusts- Tempo; 3 secs down and 3 secs up
Tempo Banded Squats- 3 secs down and 3 secs up

4 rounds:
A. 7 min amrap:
21/17 cal bike
14 sit ups
7 pull ups

B. 7 min amrap
21/17 cal row
14 thrusters 20/15 kg
7 push ups

3 min rest after each round. Alternate amraps for total 2 of each.

EMOM 20

1) 30s. DUs
2) 10m walking lunge (no weight)
3) 15 GHD sit up
4) 4-10butter fly pull up
5) rest

1.) Floor to hip+dip snatch +snatch balance 5×3+3+3
2.) Power snatch +ohs 6×2+1
3.) Snatch push press +ohs 4×4+1
4.) Front squat 5,4,3,5,4,3 1.rep w/bounce