3 Rounds @ 2 RIR

0:30-0:40 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs

• You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

3x4 vauhditon

4 sets:
3 Behind The Neck Push Jerk @ days heavy
- Rest as needed btw sets

5 rounds for time:
200m Skillmill Run
10 Burpees
10 Box Jumps 60/50cm

3 sets:
10 Incline Double DB Row
- Rest as needed

1RM Front Squat
- Build up to days 1RM

6 sets:
5 Pull-ups
- 2min rest btw sets

Bench press 5-3-2

AMRAP EMOM
1. Row
2. AB
3. Ski
4. rest

Start with 10cal per machine and add 1cal after every round until failure. The final doable cal amount is the result. Go AMRAP or chosen amount of rounds.

Myrskyn painonnostokisat