Squat Snatch

5 x 1 @ 80 - 90%. Every 2:00

45 Minutes Active Recovery workout HR Zone 2-3

30 Sit-Ups
12 Romanian Deadlift 60/40kg
12 Single Leg V-Ups
50/40 Cal Any Machine
40s Passive Shoulder Extension
10 + 10 External Rotation w/ DB
30s Deadhang
50/40 Cal Any Machine
10 + 10 Pigeon
5 + 5 Perfect Stretch
20m Overhead Duck Walk
50/40 Cal Any Machine

In the morning before breakfast

EMOM x 32

1) 6-16 row
2) 10-16 wallball
3) 6-16 bike
4) 6-16 ttb / sit up

10min alkavalla minuutilla

1. 5-8 raaka tempaus 43/30kg
2. Echo/Assault/BikeErg

Laite maltilla, keskity tangon sujuvaan liikuttamiseen

3 sets of
6/5/4 Deadlifts @77,5%+
4-8 Handstand Pushups (Strict/Deficit...challenging)

4x AMRAP 5

A)
10/8cal row
10 push up
.
.
B)
10 up&down
10 pull up

rest 3min between sets

Snatch High Pull 3x5

3 sets of
6/5/4 Deadlifts @77,5%+
6-10 Strict Pullups (weighted if possible)

AMRAP 16, with partner

5 Dual KB STOH
6 Pull-Ups
9/7 Calories Row
8 Rower over burpees

IGYG

KB`S 24/16kg Masters 45+ 20/12kg