1)Arch Rock
2)Arch Up:
3)Arch Hold:
-arms and legs fully extended
-feet knees together throughout
-neutral head position
-when rocking create uniform action front to back (equal lift from upper/lower 1/2)
-when performing arch up or hold, rise off ground as much as possible maintaining good position

Box backsquat 5x5 (5s hold) / 3min

Go heavy!

Deadlift (maastaveto) 1x3
95-110%

3 rounds, for quality:

6 strict toes to bar
6 inch warm
20 some rotation move
10 v-ups with barbell

Back squat 10-10-Amrap
+
Clean pull 5x2

Maastaveto, hang squat clean, squat clean,
Push jerk ja split jerk 60-65% max rp1
E2MOM x 6 kierrosta

Accessory Work
3 sets
30-40m double kb front rack carrying @16/24kg's
30-40m farmers carrying with 24/32kg's
30-40m light weight sledge push (kuopaseva askellus, kantapohjalta päkiälle painonsiirto ja
mahdollisimman pitkällä askeleella että saadaan takareidet ja pakarat töihin)
rest 2-3 min

Cool down
2-3 min light cardio
1-2 min banded bully each side
1-2 min forearms streching (each side)
1-2 min hip flexor streching (each side)

WOD
4rds
1min. air squat
30s rest
1min. box step up
30s rest
1min. tuck crunch/sit up
30s rest
1min. DU/SU/jump over line
30s rest

WU
tabata
air squat
sit up
+
2rds
10x box step up
15x DU/SU/jump over object

20 kb swing @16kg
12 box over jumps
12 burpee
6+6 bent over row @25lbs db
12 cal runner
rest