7 Toes-To-Bar
7 Pushups

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

20-30 russian twist
10-20 cross V-ups /side
30-60s side blank hold /side

A: Bench press amrap @ 68kg
B: front squat 1-1-1+ amrap sista setet
C: Kb push ups 2xMax @ rpe 8
D: Banded triceps extensions 2xMax

• 1min.: Row/Bike

• 2 rds:
  10 KB swing
  10 Qoblet squat
  10 Ab twist

• 45s. Row/Bike

• 2 rds:
  5 Deadlift
  5 Hang Muscle clean
  5 Front squat

• 30s. Row/Bike

• Mobility...

• Work on: Deadlift

Tukiliikkeitä ulkokiertäjille + keskivartaloon
3 kierrosta
10/10 banded shoulder external rotation
10 lisäpaino istumaannousu
maksimi hollow hold pito

6 Rounds For Time:
30 DU
5 Sandbag Over Shoulder 60/40kg
15m Single Arm DB Overhead Walking Lunge 25-30/15-20kg

Rest 1:30 btw rounds.

TC 5:00 per round.

3 Rounds For Quality:
16 Walking Lunges
:30 HS hold
10 Kip Swings
10 Push-ups

*
40 KB swing (16kg)
*
30 DB snatch (20lb)
*
20 Devils press (2x20lb)
*
10 Man makers (2x20lb)
*
20 Devils press
*
30 DB snatch
*
40 KB swing
*

Star means athlete perform 50m frontrack lunge w/2xDB

5 rounds
3 power cleans (60/40kg)
6 push ups
9 air squats

Then straight into
5 rounds
9 tuck ups
6 pull ups
3 jerks (60/40kg)

5 Rounds for Time
35 calorie Row
5 Deadlifts (185/125 lb or 84/57 kg)
3 Power Cleans (185/125 lb)