5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
5 HR Push Ups + 5 Bounding Jumps + 5 MB Squat Cleans
2 Min laying Front Rack Stretch

5 GM
5 BS
5 Elbows Rotations
5 Shoulder Press
5 DL
5 FS

Then...

1:00 Push Up + Shoulder Taps
1:00 Walking Lunge
1:00 Hollow Rocks

5 rounds
20 cal row
15 db thruster, 2×16kg

4 rounds of
5-10 Bar Muscleup
+
5 banded lowball MU
2 Mins rest between sets

---

then
3 Rounds for quality

20sec L-hang flutter kicks
200m Heavy Farmers carry
20sec L-hang flutter kicks

Rest 2min

L-hang flutter kicks:

500m ski erg
then 3x
10 russian KB swing
7 dbl kb z press
20 single unders

---

15 Min AMRAP

30 GHD Sit Ups
20 DBL KB Clean and Jerk
110 Double Unders
@24/16

Emom 30 min (6 rounds)

1. 8-16 x lunges
2. 8-12 Single arm row x 2
3. 8-16 hip thrust
4. 8-20 push ups
5. 20-40 sit ups (or other core variation)

Change rhythm in last 1-2 rounds (pause/hold, negative, pump...)

For Time

10 DBL DB Box Step Overs
15m HS Walk
20 DBL DB Box Step Overs
15m HS Walk
30 DBL DB Box Step Overs
15m HS Walk
@2x25/17.5
@24/20
time cap 17min

3R
15 hspu
15 ttb
10 pclean 55/75
TC 8

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 72% (3 Power clean:ia ja päälle yksi työntö tasajalkaa)

Deadlifts:

15 @ 45%
12 @ 55%
8 @ 60%
3 x 6 @ 70%

C) Accessory:

Banded strict CTB pull-ups, 4 x 12

---

JM press, 4 x 15

---

4 x 15 Back extension on GHD

---

3x
30 Russian twists
20 Slow knee tucks

A: Deadlift 5-3-1-Amrap
B: Leg press 1xMax
C: Shoulder press 1xMax
D: Strict pull ups 1xMax +2set lat pull downs
E: Triceps push downs 1 drop set
F: Db biceps curls 1 drop set

Snatch
for 25 min
Work up to a heavy single.
Once you miss a weight 3 times you’re done for the day.
write down 3 of your heaviest lifts