Every minute for 10 minutes:

Odd: 12 lunges
Even: 6 front squat

Strength

5 sets of
2 hang clean pull+1 high hang clean

Workout

AMRAP 20mins

30 sec L sit
30 sec squat hold
30 sec handstand hold
30sec chin over bar hold

Penkki 3x1x90%

Kulmasoutu 5x10
-penkin vastaliike

Kapea penkki 3x3x80%
-pitkät stopit 2-3s

Band-pull-aparts 2x50

4 Sets of Clean Pulls:
1 Floor + 2 Low Hang (below the knee) @100%
Set 1/2: @100%
Set 3/4: @100+%

• Reset after each rep
• Rest as needed

Accessory Work
3 sets
:15-25 chin over bar hold
:15-25 ring dip hold (at bottom)
:45 Weighted Front rack Squat hold against wall with 2x12/16kg kb's
rest 2 min bwn

Cool down
2-3 min light cardio
1-2 min banded bully each side
1-2 min forearms streching (each side)
1-2 min quad smash with roller + short quad streching
1+1 min hamstring strech

Penkki 3x1x100%

Pystypunnerrus 5x15 (kevyt/”pumppaava”)

Takaolkapää-soutu 3x20-30
Kohautukset 3x20-30
-vuorotellen

Single Leg Banded Hamstring Curl: 4 x 25 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

10min emom:
Hang Clean x3@light weight, focus speed
+
21-15-9
Db Snatch
Boxjumps

4 rounds for time:

12 cal SkiErg
8 power cleans
10 kb fr squats

VX7A

For time:

60 cal SkiErg
30 clean & jerks
40 cal SkiErg
20 clean & jerks
20 cal SkiErg
10 clean & jerks

Rx weight 50 kg

VX7A