500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck
2 rounds 5 reps each
- front squat
- good morning

---

Muscle clean
+
straight leg box jump min 10cm high

5 x every 3 min

4 + 3

@ 55% of 1 rm

3x4000/3300m

20DU

500/400m Ski
500/400m Row
500/400m Bike erg

30DU

900/750m Ski
900/750m Row
900/750m Bike erg

40DU

1200/1000m Ski
1200/1000m Row
1200/1000m Bike erg

40DU

900/750m Ski
900/750m Row
900/750m Bike erg

30DU

500/400m Ski
500/400m Row
500/400m Bike erg

20DU

Easy pace

‘Conditioning-Pump sesh’

6 min Amrap
10 dbl DB floor press
5 Strict pull up / Hard ring row/ feet assisted Pull up

Rest 2’

6 min Amrap
10 dbl DB alt. reverse lunge
5 High box jump@75/60cm

Rest 2’

6 min Amrap
5 dbl DB clean & press or push press
5 Strict T2b / Strict leg raise

Rest 2’

6 min Amrap
10 DB renegade row
5 Burpee over DBs

RX loads: 22,5/15kg

3rnds
5+5 Bulgarian split squat
5+5 Death March
5+5 Glute plank

AMRAP 12min
1-2-3-4-5 etc

Pull-ups
Pistol squat alt.
Abmat sit-ups
WB 6/9kg

OHS 5-5-5-5-5

LÄMMITTELY
2 kierrosta, n. 1 min / liike
1. Seinällä toispolviseisonnassa käden avaus & kierto
2. Lonkankoukistaja seinällä
3. Toispolviseisonnassa jalka sivulla - kierrot
4. AKK & kurotus vastakkaiseen jalkaan - jarruttava punnerrus - kobra

VOIMA
3 x 8 lattiapunnerrus
3 x 8 yhden jalan mave

AMRAP 8 min
6 kcal laite
12 x tempaus vuorokäsin kp
24 x vuorikiipeilijä

Jog HR Zone 3 ( 4 )

50 minutes. 8 minutes Jog, 2 minutes run.

A:
Hip muscle snatch + hang muscle snatch + ohs 5x1 @easy

B:
Hip power snatch + hip snatch buid up to a moderate 2+2, then 5' EMOM w. the same weight

A,
Snatch 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 15 mins of:
5 Bar Muscle-ups
10 Front Squats @70/47kg
20/17 Row Calories

Goal: 5+ Rounds

C,
Each for time:
Ski Erg: 5x 500 m

Rest 2 mins between efforts.

Complete at an RPE of 7-9/10 (your choice).