2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rocks, alternating

5 rounds:

5+5 front rack reverse lunges (heavyish)
5+5 gorilla row

rest 2min between rounds

5x 3 min AMRAP, 2 min rest

5 shuttle runs (1 rep is 15 m)
15 wall balls
15 toes to bar

Peruskuntojumppa 40-60 min:
- 10 cal ergobike
- 10 T2B
- 10 cal soutu
- 10 etunojapunnerrus
- 10 cal Assault bike
- 10 selänojennus penkissä
- 10 cal Skierg
- 10 rengassoutu

Tempausveto+voimatempaus lantiolta+vala
27kg saakka

Tempaus+tempausallepudotus+vauhtipunnerrus te-ote
15-24kg

Tempaus lantiota kolmosia 32kg saakka

Työntöveto+rive lantio+vauhtipunnerrus+raakatyöntö
30,35,39,41,42,44

Askelkyykky tangon kanssa ja loppujumppa

3x
1 min bike
12 scap push ups then 5 push ups
10 bulgerian split squat e/s

---

EMOM 45

1) 50s. Bike erg
2) 5 strict chest to bar pull ups
3) 10m farmers walking lunges 2x 32/20kg
4) 20 ghd sit up
5) rest

Bench press 5x5 every 3"

Build a heavy front squat with 3s pause.
Sets 5 x 4, 2 x 3 and 1 x 2, overall 8 sets.

9-12-15
Hang Squat Cleans
toes to bar
@61/43

6 rounds

13 cal assault bike
7 DB Thrusters

rest 1:1