Shoulder Warmup 3 rounds :

20 Pass Trough
5-7 Push-Ups
5 Kip Swing
2 Skin The Cat

EEAAAAASY LIFTING

EMOM 12

Min 1-4: 3 Power Snatch @60%
Min 5-8: 2 Power Snatch @65-70%
Min 9-12: 1 Power Snatch @75%

*Voi mennä kevyemmilläkin, jos tuntuu pahalta. Pääasia et saa vähän heräteltyä taas kroppaa.

Squats

Front Squat 4x5 (Kevyehkö)
*Rest 2min between

Bodailua

A) 3x Superset:

• 10 DB Bench Press (2-3RIR)
• 15 Banded Face Pull *Rest as needed

B) 3x Superset:

• 10 Barbell Bent Over Row
• 10 DB Lateral Raise

Optional PK

• 30 Min Easy Bike+Row+Ski (5min aina laitetta ja vaihto)

Back squat 6 RM, then max reps @ 80%

2 min ON / 2 min OFF
1. Max strict pull-ups
2. Max box jump step down
3. Max strict dips (legs front)
4. Max back rack lunges (Rx: 50/30kg)
5. Max turkish sit-up with plate (Rx: 10/5kg)
6. Max 2DB Devil press (Rx: 15/10kg)

Seated Triceps Extension w/ DB 3 x ( 10 + 10 ) Rest 2:00

Chest Supported Dumbbell Row 4 x 10 Rest 2:00

Shoulder Press Behind Neck 4 x 8 Rest 2:00

One Arm DB Shoulder Press 4 x ( 6 + 6 ) Rest 2:00

3 Rounds For time :

400m Run ( 500m Row )
21 Deadlifts 85/60kg
12 Chest to bar pull-ups

TC 15

• Let's run at pace that allows us to push the inside movements.

• Aim for 1-2 Sets on the deadlifts and 1-2 sets on the pull-ups. We should be mindful that the longer the we hold onto the barbell, the more it is going to impact the grip for the pull-ups.

3 Rounds :

400m Run / 500m Row
15 Facepull
10 Kettlebell Swing
5 Ring Pull-ups
7 GHDSU

5 Sets :

30-40% Max RMU ( Unbroken )
1 Deadlift @ 80%

Rest 1-2 minutes between sets.

30-60 Minute Bike
60-90 Minute Walk
20-30 Minute Swim
30-40 Minute Jog

For Time
45/35 Cal Bike
30 ball slams
5 Rope Climbs

10 min time cap