5x5 Deadlift
E1,5MOM
Moderate weight

10 60%
8 70%
6 75%
4 80%
Max Reps 50%
Rest 1:30 - 2:00 Between Sets

Jog HR Zone 2-3 ( 4 )

50 minutes. 8 minutes Jog, 2 minutes run.

A) For quality with a partner
300m farmer carry - superman hold
200m front rack carry - plank hold
100m overhead carry - hollow body hold
*double kettlebell, moderate-heavy weight
P1 does carry, while P2 does static hold.
Switch as desired.

B) 3x
AMRAP 4 mins / REST 2 mins
2-4-6-8…
clean@2x24/16 kg
push press
front squat
up down over kettlebells

C) 2-3 sets for quality
10/10 kettlebell halo
10/10 ballistic row
30 sec. wall sit

Benchpress amrap @90%

For 30 to 45-minutes @ steady pace

4-minute Echo bike
6 Single leg Box jumps, alternating
8m Bear crawl
10 – 20 metres each of:
– Sled rows
– Sled chest presses
– Sled face pulls
– Sled pull throughs
– Backwards drag
– Forwards drag

For time :

60 Cal Row
60 HSPU´S
60 Power Cleans 60/42,5kg
60 Toes To Bar
60 Box Jump Overs 24"/20"
60 Pull-ups
60 Power Cleans 60/42,5kg
60 HSPU´S
60 Cal Row

TC 36

Shoulder press

Conditioning :
8x AMRAP3 mins alternating between:
A:
Dumbell "Chief"
3 DB Clean @2x22,5/15kg
6 DB Push up
9 DB squat

REST 1 min

B:
5 Burpee over the rower
10 cal row
15 medball clean@9/6kg

INTERVALS

1min ON, 1min OFF x3 rounds (29min)
1) cal bike
2) 30s pull ups + 30s t2b
2) barbell front rack lunges @50kg
3) cal bike
4) wall walks

• minuutin aikana ”max” toisto (koita pitää suht samassa joka kierros) saat siis pilkkoa minsan aikana niin paljon kun haluut