Warm up
2 rounds
2:00 cardio machine
5+5 squat strech
10 inch worm
10 dynamic squat strech
10+10 suitcase deadlifts
then deadlift skill checking and prep for warm up lifts

Metcon
Every 2 min for 10 minutes (5 sets)
6-8 deadlifts @40%
6-8 bar over burpees

Strenght
Build to heavy 5 reps sets in 10 minutes : Deadlift

Midbody Work
3 rounds
:45 Plank Hold
20-30 Russian twists
10-20 tuck ups
rest 1.5-2min

1 RM thruster (5min)

On The Minute x 15

1 Squat Clean Thruster

** build every 3 sets ( 5 weight jumps )

• you can choose your own weight

• start around 70-75% of your 1 RM Thruster.

Set 1 : 6 Back Squat @ 75%
Set 2 : 3 Back Squat @ 80%
Set 3 : 6 Back Squat @ 75%
Set 4 : 3 Back Squat @ 85%
Set 5 : 6 Back Squat @ 75%
Set 6 : 3 Back Squat @88%

Rest 1 - 2 minutes between sets.

3 rounds :

5 Strict Pull-ups
10 Straight Legged Sit-ups
8 Cossak Squat
2:00 Bike

EMOM for 4 rounds:
1) Alternating crunches (vuoronperään suoraan ja ristiin)
2) Alternating Reverse crunches (vuoronperään molemmat jalat ja yksi jalka nousee)
3) Hollow rocks
4) Rest

OPTIONAL ACCESSORY

15-20min easy pace machine

E5MOM x 4-6 rounds

A) 10 kbs, 20+20m s.a farmer carry + remaining time easy bike
B) 10 doudle kb stoh, 20+20m OH carry + remaining time time easy row

Total 40-60min, ave PK 1-2

2x 5-10 strict pull up
2x10 Db bench press
2x 10 barbell row
2x 10 press

2-3reps in tank, rest 1-2mn between sets

A: Ring pull ups pronated 3set
B: Ring chin ups Supinated 3set
C: Rkb swing 10x15
D: DB koncentrations curl 1xMax
E: Db biceps curls 1xMax