Pause back squat 1-3-3-3

Jalkakyykky 5x5x70%
Penkkipunnerrus 5x5x70%
Jalkojennosto roikkuen 3-4x12-20 (polvennostot ok)
Pystysoutu tangolla 3-4x12-20

lepoja

• 45s. Row/Bike - Squat + twist
• 45s. Row/Bike - Walk out + Push up
• 45s. Row/Bike - Reverse Lunge w/ stretch

• 45s. Row/Bike - Superman hold (alt.)

• 2 rds:
  6 Deadlift
  6 Muscle clean
  6 Front squat
  6 Press

• 2 rds:
  3-position clean pull
  3-position squat clean

• Mobility...

• Work on complex

A: 8min plyo emom
Odd: 3x prowler push away
Even: 3x clapping push ups
B: Bench press amrap @75kg
C1: Strict chin ups 3set
C2: Dips 3set
D1: seated Supine grip bar cable Row 3set
D2: SA DB press 3set
E1: DB Shoulder flys 2set
E2: Triceps cable push downs 2set

A: Back squat amrap @ 120kg
B: BB good mornings 3set
C: standing SL hamstring curls 3set
D: leg extensions 3set

2-3 min light cardio
2+2 min upper trap smash with tennis/lacrosse ball
10 lunge elbow to floor strech + torso rotation
1+1 min pigeon pose strech

2-3 min light cardio
2-3 min v-sit strech (hamstring, adductors, sides)
1+1 min leg across body strech

5 rft
30 cal bike erg
30 wall ball da 12kg target 2.5m
30 box jump over 60cm

Amrap 5'
35 cal bike erg
12 deadlift 100kg
12 bar facing burpees
Rest 5'
Amrap 5'
35 cal bike erg
8 deadlift 120kg
8 burpees box jump
Rest 5'
Amrap 5'
35 cal bike erg
4 deadlift 140kg
4 burpees box jump over 60cm