Warm up
3 min cardio machine and then barbell warm up for cleans

2 sets with empty barbell
5 clean deadlifts
5 clean pull from pockets
5 clean high pull from pockets
5 muscle clean
5 front squats
5 hang squat clean

Squat cleans for 20-25 minutes
2-3 reps at once
hit set every 1-2 min

Accessory Work
3-4 rounds
20 banded monster walk (ees takas paikallaan)
5 box jumps
15 kb swings
rest 1-2 min bwn sets

3-4 rounds
30sec on/15sec off
-hanging Leg raise
-lantion tiputukset lankussa
-lantion nostot sivuille
-mountain climber

12 MINUTES

• 30 Sec erg
• 12 Russian KB Swings 24kg

WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

AMRAP 30-40 for quality:

2min machine
20-50 DU
2min machine
10-20m hs walk / 2-5 wall walk
2min machine
5-15 pulling gymnastics of your choice
(pull up/c2b/bmu/rmu)

Not too fast, just move!!!
PK 1-2, not too FAST !!!

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

3 rounds for max reps:

1 min: wall balls (20/14lb to 10’/9’ target)
1 min: sumo deadlift high pulls (75/55lb)
1 min: box jumps (24”/20”)
1 min: push press (75/55lb)
1 min: rowing (for calories)
1 min of rest

E2,5MOM20 (8x)

3 pull up rest of time bike

3 rounds of:
5 slow Ring rows
10 heavy KB deadlifts
15 Reverse hypers
30s (weighted) Plank hold
Rest

Deadlift 4x5 + 1x5

3 rounds for quality:
10 Strict Dips (Rings or Dip setup)
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
30 sec Copenhagen Plank (each side)
20 Banded Double KB Front Rack Marches (1=1) (small band around your feet)
- Rest 1-2min btw rounds

EMOM30
5 pull up
10 push up