A: Power clean 5x3
B1: Lat pull downs 3set
B2: Nordic hamstring curls 3set
C: BB pendlay rows 3set

5 kierrosta
30 seek töitä 30 sek lepo

1. Kahvakuula tempaus oikea käsi
2. Kahvakuula tempaus vasen käsi
3. Gorillasoutu oikea käsi
4. Gorillasoutu vasen käsi

Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 30/25 cal row
Station 2 – 50 double unders + 30 s HS hold
Station 3 – Ski 500/400 m
Station 4 – 25 sit ups + 15 DB push presses

Warm up:
10 min easy run, every 2min perform:
a) 10 air squats
b) 5 burpees
c) 10 good mornings
d) 10 cossack squats
e) 20 arm circles
Workout:
20min AMRAP
100m run
10 burpees
200m run
20 push ups
300m run
30 V-ups
400m run
40 air squats
You can modify distances to minutes aswell (1-2-3-4 min)
If done indoors, you can modify running to Double unders or rowing/biking/skii-ing if you have ergos available.

16 min emom

45 s on, 15 s off

Split squat
Wallsit
Hip thrust
Hamstring hold

For time:
13-12-11-10-9-8-7-6-5-4-3-2-1 reps

-Hand release push-ups
-Air squat
-Sit up

21-15-9

Floor press 60kg/40kg
V-up
Kettelbell swing 24kg/16kg
Bicep curl with barbell 20kg/15kg

EMOMx10
Rinnalleveto kyykkyyn x3 (nivusilta, polven yläpuolelta ja maasta)

8x3 takakyykky

A)
Superset
SA DB Bench Press - Neutral Grip: 4 x 6-8 each 3s down
Rest 60s.
Barbell Curls: 4 x 8-10
Rest 60s.

B)
3 roudns for time
3 each Turkish Get-ups @24/16kg
40 Double Unders
500 Meter Row
- Goal: Sustainable pace, unbroken sets of Double Unders. Use the Row to gauge your pace.

C)
DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
+
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

2 min soutu
1 min boxiaskellus
2 min bike
1 min kk-heil.
2 min soutu
1 min naruhyppy
2 min bike
1 min HBR