For time:
200 DU
75 Wall Balls 9/6kg
50 Alt. DB Snatches 20/15kg
- Every time you break complete:
200m Skillmill Run

1) C2 Ski, cal
2) DL*10
3) C2 Bike, cal
4) Push jerk *10

Alternating back and front squats emom 90 sec. Semi heavy.

800m Run/Jog
Then 3 rounds with light KB:
15 KB deadlifts
10 KBS (full extension, bottom
up)
5 Tempo goblet squats (5sec
down, 5sec hold)

---

2-3 rounds of Kangaroo flow-

EMOM 10
2 Front Squats

A,
Build to daily max in 15 mins :
1 squat snatch + 2 OHS

B,
Amrap 12 mins
5 Hang Power Snatch @43/30kg
10 kneeling squat jump
15 Deadlift @43/30kg
Goal : 5+ rounds

4 rounds for quality of:
Row Calories, 2 mins
Bike Erg Calories, 2 mins
Ski, 2 mins
Mobility

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Mobility:
Round 1: 2 mins Couch Stretch L/R
Round 2: 3 mins Wall Squat Stretch
Round 3: 1:30 Banded Lat Distraction L/R
Round 4: 2 mins Thoracic Spine Foam Rolling

Lämppä 2 krs

• 5+5 skorpioni -5+5 askelkyykky kurotus
• mittarimato + kurotus ristiin
• 10 burpee taaksw
• 5+5 kyykky kapea +normaali leveys

4 min tabata (20 s on/10 s off) to each set

1. Back squat
2. Bench press (2 x db)
3. Good morning and bent over row
4. Bicep curls
5. French push ups
6. Lunges
7. Push press and upright row (or lateral raise)
8. Sit ups and russian twists

Warm up tabata with barbell:
1. Back squat 2. upright row 3. deadlift 4.hang power clean 5.shoulder press 6. bent over row 7. lunges 8. Good morning

25min

400m juoksu
10 yleisliike boksin yli
10 seinäpallo