3-5 rounds for quality:

10 m + 10 m mixed grip KB lunge
8 x tempo goblet squats
30 sec + 30 sec single leg ring plank
30 sec weighted superman hold

You can choose the weight for this workout!

• [Mixed grip KB lunge](

) is left arm up, right arm on front rack hold, right leg front lunge (then change the arm and feet positions)

-Tempo goblet squat: count 4 on the way down, 2 halt at the bottom, one up

• Single leg ring plank: On ring plank hold, hold the other leg up off the floor. Then change.

-On weighted superman hold, use eg 5 kg plate, hold it on straight arms above the head as high as you can off the floor.

4 rounds EMOM

min 1. 30 sec KB front squat hold (2x16/2x24kg)
min 2. 30 sec L sit hang flutter kicks https://www.youtube.com/watch?reload=9&v=DYwIvx7NiJg
min 3. 30 sec max reps banded KB swing (24/16kg)

In the front squat hold, do not fall to the bottom of the squat. Try to maintain the tightnes of the body and a good posture.

Shoulder Press 3x8 @75% of previous

4 rds

12 T2B
48 DU
3/2 Bar MU

TC: 12 min

L1: 9 C2b
L2: Bar MU

Deadlift 3x6 reps (3 sec pause under knee)

-rest 90-120 seconds between

Rinnallevetotekniikka:

5-7 x 1 x rive riipusta polven yp. + 2 x rive maasta (60-80%)

9-12 set, every 60-90sec:

Hang Squat Clean (Below the knee) + Squat Clean + Jerk. Drop and Go.

1-3 RPE 3
4-6 RPE 3-4
7-9 RPE 4
10-12 RPE 4-5

Find heavy of the day.

Deadlift
1x3@70%
1x3@80%
1x3@85%
2x3@90%

SO 3:00

3 rep max deadlift 3 RM

12 Min AMRAP:
5 Bar MU
15 Wall Balls