2 rounds
10 Tall kneeling halos
5m/side KB front rack duck walk
5/side Half kneeling bottom-up presses
+
3 rounds @ increasing pace and load
30-seconds Row
6 DB walking lunges
3 Handstand push-ups
60-seconds rest between rounds

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating
+
2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet
3 – 5 Supine dowel hip snap rollover drills

Bench Press

6 x 2 @ 80%

MU Ring Row

4 sec in positions:
start, under, bottom of dip, top of dip
6 sec down

4 sets 3 reps 90 sec rest b/w
__
Accumulate 20 low ring MU's
OR
30 ring MU
for quality

32 x 20s. on, 10s. off


25 DU

15 Wall Balls

10 TTB
continue where you left off

4 Intervals, each for time, go every 7:00

60/45 (cal) Row
20 DB walking lunges @ 2 x 22.5/15kg
10 Handstand push-ups*

• Your choice: Wall-facing, deficit (3.5/2″), strict or kipping

Feel. These are intended as fast, hard intervals that you can repeat for 4 rounds. Your pacing should be a max sustainable effort for around 4:00-5:00 of work, which means only 2:00-3:00 rest between. Pick a tough but sustainable pace on the rower that you can maintain and still get right to work on the lunges.
Aim to keep the lunges unbroken each round before moving to the handstand push-ups. Choose an option for the handstand push-ups that is sufficiently challenging, but that still allows you to complete the work in 1-2 sets with only a short rest between the sets (if needed).
Choose from the movement options below if you don’t feel you are able to get sufficient rest to repeat your intensity.

Push press

Build to heavy set of 3 (H3) @ RPE 8 (86-90%)
+
2 x 4-6 @ 85-90%H3

Hang clean pull 5x4 reps

10x 5min eli 50min setti:
1min bike ergo
1min echobike
1min viivajuoksu
1min hiihto
1min lepo

Sykkeet ei saa nousta liian korkeelle vaan pyritään pitää sykkeet siellä 70% maksimisykkeestä.

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck
2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

---

7x every 2 min

start with 65% and built up to a challenging weight
touch and go, do not let go of the bar

1 deadlift
1 clean
1 hang clean
1 jerk