2-3rounds:

20-30s side planks
30-60s plank hold

EMOM30

1: 14 alt. db snatch 26/20kg
2: 12 burpee over db
3: 10 push press 2x26/20kg
4-5: 32 cal row
6: rest

Shoulder Press 10-8-6-4 reps, then max reps @ 80%

6x3 heavy weighted pull-ups, 2-3 rest between sets.

A,
Back Squat Progression (Week 3)

1x5 @75% of training max (1 RM 90%)
1x3 @80%
1x1+ AMRAP @95%

Rest 1-2 mins btw sets

B, Strength:
3 Sets:
Single Leg Banded Hip Adduction x15-20
Single Leg Banded Hip Abduction x15-20

C, Barbell Workout:

AMRAP 10 MINS (Partner Wod-Relay Style)
4 Romanian Deadlift
5 Front Squat
6 Front Rack Reverse Lunges
- unbroken sets
- for quality

5:00 BikeErg + 3:00 Jog @ easy
+
2 Rounds
1:00 Run @ easy pace
0:30 Run @ moderate pace
0:20 Run @ harder pace
0:10 Run @ hardest pace
– Rest 0:30 before BikeErg –
2 Rounds
1:00 BikeErg @ easy pace
0:30 BikeErg @ moderate pace
0:20 BikeErg @ harder pace
0:10 BikeErg @ hardest pace

Etukyykyn ykkösmaksimi
Vapaa aika ja toistot

Kuula kuntopiiri 40min
45sek on / 15sek off
5 kierrosta
- Heilautus (russian tai american)
- Ergolaite
- Thruster (1 tai 2 kuulaa)
- Kylkirutistus roikkuen
- Rive työntö (1 tai 2 kuulaa)
- Burpee
- High pull (1 tai 2 kuulaa)
- Huili

1xPause Frontsquat (3-5sec on bottom)
+
1xFrontsquat
+ (Re-rack/rest 10-15sec)
Backsquatx Max rep

Supersetx3
A) Landmine pressx6-10/hand
B) 1arm bicep movement you choose x6-10/hand