5 x 15min ON / 5min OFF:
- Row For Distance

Min 1: 8 Barbell Bent Over Row (challenging)
Min 2: 8 High Box Jump Over 80/60cm
Min 3: 15-20sec Battle Rope (all out)

1.) Muscle snatch + ohs 4×2+2
2.) Snatch 5×2
3.) Clean 5×2
4.) Jerk off rack 5×2
5.) Romanian deadlift 4×3
6.) Back squat w/1rep 3.sec pause
7.) Press 4x3

Training plan for December

1. Chest, back, shoulders, biceps
2. Legs, core
3. Running / aerobic work
4. Back, shoulders, biceps + yoga
5. Legs, core OR crossfit (6. Optional running)

Total workouts of the week 9-10 hours and 5 workouts
- 3-4 weeks on : 1 week off
- 6-7 hours and 4 workouts for deload
- crossfit, upper body, lower body, aerobic work

1.Monday
120 min
Chest, back, shoulders, biceps
- Bench press
- Pull ups
- Incline DB press
- Single arm DB row
- Chest flyes/shoulder press machine
- Lat pull down narrow grip
- Push up + KB push press + ring row + v-ups
- Bicep curl Z-bar

2.Tuesday
120 min
Legs, core
- Back squat
- Hip thrust
- Leg press
- Bulgarian split squat, Smith/DB
- Hamstring curl
- Quad extension
- Abduction
- Ab machine
- Weighted sit ups

3.Wednesday
75-80 min
- Running or ergs
- EMOM7: abs

4.Friday
110 min
Back, shoulders, biceps + yoga
- Weighted chin up/pull up
- Shoulder press
- Cable row/barbell row/T-bar row
- Dips
- Straight arm lat pulldown + face pull
- Arnold press + lateral raise
- Bicep curl machine + bicep curl DB's/plate

5.Saturday
105 min
Legs, core
- Lunges
- Romanian deadlift/staggered stance deadlift/deadlift
- Bulgarian split squat (foot on plate)/cable kick
- Hamstring curl
- Quad extension
- Weighted back extension
- STTB
- Walking lunges + goblet squats + sit ups + DU

10 rounds of
250 row
10 wall balls

A: 8min emom 3x squat jump to box
B: FC lunge walk 3set
C: DB incline Bench press 3set
D: Deadlift 3x5
E: DB biceps curls 3set

5 ft
1000m bike @2kph
8 Power clean
6 Front squats
4 Push press
4 Bar facing Burpees
Bar @40kg

I Go, You Go
6 rounds for time of:
- 10 Front squat, 50% 1RM Front squat
- 10 Hang power clean, 50% 1 RM Front squat
- 10 Bar over burpees
- 500m row/30cal AirBike

35min time gap

1rm squat clean

1. 5 Punnerrus + 5 Istumaannousu + 5-10 Kehonpainokyykky
2. 50m Farmers carry
3. 8/8 Yhden käden vauhtipunnerrus
4. 40s Soutu/pyörä