3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Iteration #1 of #3. Final Monday primer set of the cycle, building in the next two weeks. Set the baseline today.

4 rounds of
1000m row
2000m bike
500m ski

3 rounds for time of

• 800-m run
• 30 pull-ups

Ma: Työnnöt, jerkit ja accessory
1. 9x every 75 seconds: 2x push jerk (sisällytä ainakin 6 raskasta nostoa. Etsi päivän maksimi)

1. Back squat progression: 5x4.

2. High box jumps: 5x3 (ei tarvitse tehdä plyona)

3. 3 rds:

4. 10-15 1-armed dumpbell shoulder press (kyynärpää ei laskeudu olkapään alapuolelle)

5. 6-12 inverted ring row (jalat korokkeella
   Mark your push jerk weights here👇🏻

1. 7 x Every 75s: 1 push jerk
   (Kokeile aloittaa samalla painoilla kuin viime viikon kakkosmaksimi. Skaalaa painoja ylös-tai alaspäin tarpeen mukaan, etsi päivän maksimi.)

2. Back squat progression: 5x4.
   (can you lift more than last week?)

3.​ ​High box jumps: 5x3

Three rounds:
8-12 kpl 1-armed dumpbell shoulder press
6-12 inverted ring row (jalat korokkeella)
10-15s hollow rock hold + 10-15 hollow rock

Mark your push jerk weights here 👇🏻

Weighted chin up 6x2

5 mins row easy pace + 5 mins row increasing pace every minute

Dumbell circuit amrap 2min, rest 2 mins between rounds. 3 rounds.

6 reverse grip bent over row +
6 hi-pull from floor +
6 push press +
6 hang high pull +
6 thruster +
6 bicep curl

Deadlift:
4*4 starting @65% max
2*2 starting @75% max
2*8 starting @65% max

Kettlebell Ladders:
1*10 KB Swings each weight 12-16-20-24-32
1*10 KB goblet squat each weight 12-16-20-24-32
1*10 KB push press, 2 sets each weight 12-16-20-24

2*25 wall ball (9kg)
2*25 ball slam (11kg)

10 mins any cardio machine for wu + 10 mins row easy pace

6*10 DDB bench press, alternating arms
4*12 military push press
4*12 DDB Arnold press
2*25 Squat assisted push press
4*12 Hammer curls

"Jonestown Sprint" 45s ON / 15s OFF, 2 rounds as a circuit
1) Plank push ups
2) DKB Overhead hold
3) KB swings
4) Dead hang
5) Wall Sit
6) Medball Slam 11kg

Deadlift 8x3 @72,5%
Last set amrap

FOR TIME:
35-25-15-5
Burpees
KB Swings
Push Ups
WB Shots
Sit Ups

400m Row Between Rounds

Description:
Rx Men 20kg swings, 9kg WB
Rx Women 12kg swings, 6kg WB
Scaled Men 12kg swings ,6kg WB
Scaled Women 8kg swings, 4kg WB