Every 2 minutes
3 pos snatch

500M ROW
3 rnds of
4 cossack squat e/s
3 high box jumps
7 ring row

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Tempo Front Squat
5 sets of 3
@ 70% of 1 RM FS
3 - 4 - X - 3

3x8min AMRAP, 2min rest
between (A+B+C)

A:
50/40cal Row
6 D-Ball Ground to Shoulder
10m Handstand Walk

B:
400m Run
20 DB Thruster @22,5/15kg
15 C2B

C:
15/12cal Ski Erg
16 DB Snatch
2 Rope Climb

Overall RPE 4

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

2-3sets:

10+10 Db row
10 Db bench
40-60s plank

A: Back squat 3x5
B: Power clean 5x3
C: Pin press 3x5
D: Strict pull ups 3set
E: Heavy sled push 3x4x10m

5 rounds for time of
10 deadlifts
Run 200 meters
20 push-ups

♀ 185 lb ♂ 275 lb

Nousevilla V1

Every 2:30 x4

21 Wallball
15 TTB
9/6cal Airbike

RPE 3, nice and easy sweat set.
Target: unbroken sets with
repeatable pacin

1 1/4 Dumbbell Glute Hip Thrust
3 x 10-15 Reps. Rest 60s
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)