A: Bench press 5-5-5+
B: Back squat 4x10
C: Push ups 2x15
D: DB skull craschers 2x10

4 rounds of:
10 Ab-wheels
10+10 Side plank dips (kylkilankussa lantion nostot)
5 Hollow rocks
5+5 Hollow leg circles (kuppiasennossa jaloilla ympyröitä viisi kumpaankin suuntaan)
Rest

A)
12/10 cal row
10 DB hang snatch
Burpee over DB

B)
12/10 cal row
10 DB hang snatch
Shuttle run

Score = burpee + run total

Deadlift with iso stop 5 cm from the ground
5, 3, 2, 5, 3, 2

1) DB press *10+10 + row, cal
2) Goblet squat *10 + ski, cal
3) KB row *10 + bikex, cal

Machines are for recovery, rpe 3.5/5

1 min General Movement: jog, jumping jacks, jump rope, bike or row
10 Bootstrappers
5 Inchworms
10 Alternating Spiderman + Twist
1 min General Movement: jog, jumping jacks, jump rope, bike or row

With Empty Barbell:

5 Slow RDLs
5 Slow Deadlifts
5 Kang Squats
5 Back Squats
10 Alternating Elbow Raises
5 Strict Press
5 Push Press
5 Push Jerk
5 Front Squats

WOD
5RFT
12 Shoulder Press 95/65
20 Front Squats
200 Meter DB Farmer Carry 40/30

For 40 minutes at consistent pace:
50/40 cal bike / ski / row
15 front squats 30/20 kg
15 KB swings 24/16 kg
10 pull ups
60 s rest

2 Rounds @ HR Zone 2

15 Minutes Ski
15 Minutes Row
15 Minutes Bike

LÄMMITTELY
Amrap 10
10 Air squat
10 (5+5) Käsien liutus seinällä
10 (5+5) Lankussa kierrot
10 (5+5) Jalan ja käden vastustus
10 Lantionnosto

• Rannejumppa
• Ojentajan/rintaranka liikkuvuus

VOIMA
Etukyykky
4 x 8-12 toistoa
1-1,5 min lepo sarjojen välissä

METCON
Circuit
3 kierrosta, 40s./20s.
• Roikunta
• Boksille askellus
• Kumpparin kierto
• Räkkikyykky

3 SETS FOR QUALITY
15 Banded Upright Rows
10 Banded W's
5/5 Prone Leg Lifts*
-Rest as Needed b/t Sets-

*Begin lying on stomach. Option to bend one knee or keep the leg straight. Raise the leg by squeezing the glute. Make sure to keep the back flat.