4 rounds @ steady pace

3-minutes Air bike
2 Skin the cats
1 e/side Turkish get-up

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Mobility

Push press 10x3 /ran
Go for max!

120 min
Legs
- Back squat 4x8x65
-Single leg RDL in smith
- Hip thrust
- Lunges
- Glute kick back
- Hamstring curl lying
- Hamstring curl standing
- Abduction
- Back extension
- Weighted sit up

100 min
Warm up
Spinning
Core

105 min
Upper body strength
- Weighted chin up 4x5x12.5
- Shoulder press 3x8x25
- Bench press 4x8x45
- Cable row
- Straight arm lat pulldown
- Lateral raise
- Face pull
- DB row
- Bicep curl Z-bar
- Bicep curl & press

125 min

1.MU
- Drills
- MU 10 x 1

2.Metcon
A.EMOM8
5 CTB + 5 cal bike

Rest 3

B.AMRAP8
10 pull up
10 wall ball
150 m run
Reps: 4 rnds + 3 pull up

Rest 3

C.AMRAP8
8 TTB
10 box step overs w/DB 15 kg
12 cal bike
Reps: 4 rnds

Rest 3

D.AMRAP8
20 wall ball
200 m run
20 cal bike
Reps: 2 rnds + 20 wall ball

neljä kertaa kymmenne

Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

1:00 Banded Lats Stretch
30s Pass Trough
30s+30s Around Worlds
10 Push up to down dog

3 rounds :
0:20 Free Hand Stand Hold
5 Strict Pull-Ups
2:00 CrossOvers

3rft
40 kb swing 24kg
40 box jump
40 thruster 35kg
40 elevated push-up matala boxi
24.08