STRENGTH
EMOM 8:
Minute 1: Hollow Rock + Hollow Hold x 10 + 20s
Minute 2: Dragon Flag x 30s
- L2: Dragon Flag Negatives
- L1: Dragon Flag Negative w Bent Knees
- Goal: Straight lines from shoulders to toes in both movements

CONDITIONING
"KB Complex from hell"
20 Minutes on the clock with 1 Kettlebell:
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Forward + Reverse Lunges Right
4 KB Front Rack Forward + Reverse Lunges
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds + movements
- Goal: complete 1 round at a time with minimal rest and then rest 60-90s between starting the next round.

EXTRA CREDIT
AMRAP 5:
Pinch Grip Farmers Carry: Max 50 ft. Trips
Rx: (45s, 25s)

COOLDOWN
World's Greatest Stretch: 30s in each position

For time
25 HSPU
50 Hang Power Cleans
100 Abmat sit ups
200 Double unders

*60/42.5

1x6@65%
1x6@70%
1x6@80%
1x6@85%

Back squat as a supporting move
1x5@70%
1x4@75%
1x3@80%
1x3@85%

Every minute on 10 minutes
3 squat clean with good control

Valakyykky 5x5 (kevyt)

Maastaveto 5x70%, 3x80%, 1x90%

Suorinjaloin maastaveto yhdellä jalalla 2x15 / jalka

SitUps 1x50

Reverse Hyper 1x50

Eilinen/Lepo

6 rounds:

1 Power Snatch + 2 OHS + 3 behind the neck snatch grip push press

165 min
Warm up for 20 min

1.MU
- Drills
- MU 25 x 1, go e. 90 s.

2.WL
A. Snatch pull to hold + Snatch
- Build to Rpe 8 1+2 for the day

B. 3x1 snatch @ Max of complex
- 47.5 kg

C. Halting snatch deadlift
- 3x5 @ 90-95 % of max Snatch
- 52.5 kg

3.Strength
3 sets:
TE Ring dips (RiR 2) - 9 8 6
TE Neutral grip pull ups (RiR 2) - 11 9 8

4.Aerobic work
Easy AB for 20 min

AM: 40 min
2 min run/1 min walk
6 km, 6.48 min/km
HR: 130/160

PM: 155 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1 + 11x2
- MU x 28

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.WL
A. Lifting warm up: Snatch pull to hold + Snatch
3x2+1 @ light-medium weight
- 25 30 35 kg

B. Snatch
- Heavy single

C. 5x1 @ 90 % of max

4.Accessory
15 Banded pull apart
10+10 Single leg eccentric knee extension - 15 kg

EMOM40

1. Hand stand walk
2. Pistol squats
3. Muscle ups
4. Burpees
5. Rest

*Skill practice with moderately low heart rate.