30s on, 30s off;
Assbike
Situp
Box-O Burpees
Bar MU
1 min rest

Pendlay Row 5x5

Penkki käsipainoilla 5x8-12
-joka sarjan jälkeen facepulls x20

Reverse Hyper 5x15-25
- tee ghd:ssä —>

Vasarakääntö yhdellä kädellä 3x20 / käsi

Strength
Every 1:30min x 10
- 1 squat clean
Find your 1RM for the day.

After that:
- 7 squat clean @ 70%
- 5 squat clean @ 80%
- 3 squat clean @ 85%
- 1 squat clean @ 90%
TC: 9min

After that:
- 4 x 4 front squat @ 90% of today’s squat clean max
New set every 2 min

Warm Up
2 rounds
1:30 cardio machine
5 reps of each movement, first to right side then to left side:
Single leg RDl
Reverse Lunges
Power Clean
DB Row

Tempauksen keppijumpppaa + mobility

Workout
5-6 rounds for quality
15/12 calories with machine @easy/pace
3 snatch pulls
3 high hang power snatch
3 snatch balance
8-12 ring row
8-12 alt leg v-ups
8-12 wall ball shots

5 rounds

2min row
2min 10-20 wallball

2min bike
2min 10-20 kbs

2min ski
2min 10-20 db snatch

Find heavy 2rep in 20min

A: Ring chin ups Supinated 3set
B: Ring pull ups pronated 3set
C: SA Kb rows 2set
D: DB Powell raises 2set
E: Alternating DB biceps curls 1xMax

Easy-mod

For time

• 30 knees-to-elbows
• 800/1,000-meter row

3 rounds:
10 +10 bulgarian split squat
10 Z-press
10 push up
-rest 1-2 min between rounds-