A: Bench Press 5-5-5+
B: Pull ups 3xMax
C: Incline db Bench Press 4set
D: Leg extensions 3set
E: OH triceps Cable extensions 3set

A: Broad jumps 8x3
B: Hang Power cleans 6x2
C: Bench Press 3x10
D: Seated rows 3set
E: Belly back back extensions 3set
F: DB Shoulder flys 1xDrop set

800-1200m Jog @ easy pace
+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
1000m Run broken down as follows
100m Run @ build pace each round
100m Run @ easy

Voima
E3MOM, 4rds
Strict pull up 6-8
matala tanko

WOD
3 rounds 30/30
up down
Ground to overhead (plate)
worm push up
WB
sit up/vatsarutistus

3 rounds:

2k bike
3 rope climb
20 ghd
1k bike
6 wall walk
20 abmat sit ups

• taas idea, että hyvää tasaista tekemistä ja enemmän pk kun vk alueella

C2B proge

5 rounds:
300m ski
15 push ups
10 c2b/pull ups
- rest 1min

10 min AMRAP:
• 2 Russian Kettlebell Swings 70/53#
• 2 Burpee Pull-ups
• 4 Russian Kettlebell Swings 70/53#
• 4 Burpee Pull-ups
• 6 Russian Kettlebell Swings 70/53#
• 6 Burpee Pull-ups
…
Continue pattern until time is up.
Goal: finish round of 12s.

Conditioning (part 1)
4 rounds for time:
• 21 Wall Balls 20/14#
• 12 Dumbbell Power Snatch 50/35#
Perform 6 DB snatches per arm, per round, in any order/sequence. Goal: 7 min.

Rest 4 min between workouts.

Conditioning (part 2)
For time:
• 500 m Row
Then, 3 rounds:
• 15 Deadlifts 185/125#
• 30 Air Squats
Then:
• 500 m Row
Goal: 10 min.

Warm-up

5:00 BikeErg @ Steady
3:00 Row @ increasing pace each minute
+
2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
10 Banded good mornings
5 Table top raises
+
Bar MU drills – 2 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
(Rest as needed b/t each drill)
Rest 1:30 between rounds
+
Build to workout weight for sandbag (SB) cleans and squats
* Practise few small sets of bar muscle-ups, HSPUs and chest-to-bar pull-ups between sets
+
@ workout weight
3 Sandbag (SB) cleans
3 Bar muscle-ups
6 SB squats
6 Handstand push-ups
12 GHD sit-ups
6 Chest-to-bar pull-ups

kipping pull up/c2b

E2MOM, 5 rounds
3-15 kipping pull up/c2b
8-12 2KB thrusters