EMOM20

1. 10-20 wallball
2. 10-20 cal Xebex
3. 6-12 DB snatch
4. 10-20 cal C2 bike

Make it spicy but sustainable! RPE 4+

5 Rounds BB complex
2 deadlifts, 3 power cleans, 3 squat cleans, 4 push press
-then-
4 Rounds
20 SA KB swings
12 slam balls

3 rounds for quality:

6 strict hspu
6 strict pull-up
12 hr push-up
12 toest to bar

Single Leg Banded Hamstring Curl: 4 x 25 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4x4 hevi nelonen ja sit 80-90% 3 sarjaa

A: Hspu strict 4set
B1: Lat pull downs 3set
B2: Elevated KB push ups 3set

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%

WOD
Tabata 20 sec on 10 sec off x 8
Plank hold

Rest 1 min

Power cleans 95/65

Rest 1 min

DB snatches 50/35

Rest 1 min

DB box step up overs 50/35

2:00 easy bike or row
10 air squats
10 passthroughs

Backsquat
E2MOM x 5
10@ 50%
8@ 60%
6@ 70%
4@ 80%
2@ 85%

Rest day, total workouts of the week 10 hours, x 5
Week 1/3
The Pack Program

Conditioning
Metcon x 3
Aerobic work x 1, 50 min

Gymnastics
MU - 15
BMU -
BFLY - 135
CTB - 80
HSW - 1 x practice

Recovery
Capacity - 87
Avg. time to bed - 23:40
Avg. cals/day - 2750
Bodyweight -