5min Row/IAirbike with nose breathing only

Perfect Stretch video

rintalihaksen käsittely lacrosse-pallolla 1min/1min
Optional accessory:
Use 5-15 minutes to practise your weakness (pistols, du’s, mu’s, wallballs, hs walk etc)

every 75 seconds for 5 rds:
5-15 huspu (you can try strict or deficit also if want)
-rest 3min-

every 2 minutes for 4 rds
1-3 excentric huspu, 4 seconds down (you can try decifict if want
-rest 3 min-

every 2 minutes for 3 rds
wall climb + 20s hs hold OR 8-20 shoulder taps

E0.5MOM5

1 Squat snatch

Alternating On the 1:30 x 4 Rounds (12 Minutes):
Interval #1:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low-Hang Power Snatch
1 Power Snatch

Interval #2:
1 High Hang Power Clean
1 Hang Power Clean
1 Low-Hang Power Clean
1 Power Clean

Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day.

7 min max burpees to target

10 min emom

Power clean + front squat + push jerk

Shoulder press 4x5 @77,5%

AM: 60 min
Warm up for 10 min

1.Rowing intervals
A. 5 rounds:
2 min on/60 s off @ 2:02-2:03/500 m pace
- Times: 2.02, 2.02, 2.01, 2.01, 2.01, avg. 2.02.0
- Rest 2 min

B. 5 rounds:
2 min on/60 s off @ 1:56-2:00/500 m pace
- Times: 2.00, 1.58, 1.57, 1.56, 1.55, avg. 1.57.7
- HR 166/188

Cool down for 15 min

PM: 140 min
Warm up for 15 min

1.Weightlifting
A. Lifting warm up: Turnover drills for Clean

B. Every 90 s for 10 lifts:
Power clean + Squat clean

2.Strength
A. 4 sets:
15 KB Sumo RDL 4x15
10 Ring body saw

3.Aerobic work
For 60 min:
20 min AB
20 min row
20 min bike
HR 128/144

21-15-9
Goblet squats 24 kg
Pull-ups

Weighted chin up 4x3x80%