4 Rounds for time:
400 Meter Row/Ski/1+½Stairs
15 Overhead Squats @42.5/30kg
15 Burpees

• Goal: UB Overhead Squats for ALL 4 rounds.
• 20:00 time cap

5-10min Row/Airbike/Bike
Then 2-3 rounds
10m Inchworm Walk
10m Lateral Lunge video
10 Kipping Swing

---

2 rounds:
3-5 Banded MU Transitions video
5-10 Down Dog to Cobra video

Back squat heavy 1rep
+
Snatch pull 5x2
+
Lat pull downs 3x5

1a) Close Grip Floor Press in Bridge: 4 x 5. Rest 30s.
- add a little weight each set.
1b) DB Split Squats: 4 x 8 each. Rest 30s.

• Goal: 4 challenging sets across for this superset. Take 2 sets to warm-up for both movements.

EMOM 5

1) Power Clean 5
2) Deadlift 10
3) Front squat 6
4) Wall ball 10

Week3
7x15

Deadlift 5-5-3-3-1-1 AHAP

For Time:
MB Wall Ball (9/6Kg) 10 reps
Double Unders 20 reps
MB Wall Ball 20 reps
Double Unders 40 reps
MB Wall Ball 30 reps
Double Unders 60 reps
MB Wall Ball 20 reps
Double Unders 40 reps
MB Wall Ball 10 reps
Double Unders 20 reps

WarmUp 20 min:
- 10 min Coordination with ladders and cones (3 different courses)
- 10 min WA spurts and dynamic movements (mobility)

Training 55 min:
- 4x 15-20 Two leg jump downwards to catch 2 sec hold (Tasahyppy) – Walking up to Start

• 4x 40 metres upwards: 10x Two leg jumps dynamic (Tasahyppy) and Walking lunges to 40m

• 4x 20 Jumps downwards to catch 2 sec hold (Vuoroloikka) – Walking up to Start

• 4x 16 Jumps upwards dynamic – Walking down to Start

• 5x Max spurts 50m Upwards

Rest times: 1,5 – 2 minutes between sets, 3 minutes between movements

Cool down 10 min:
- 5min easy jogging
- 5 min dynamic movements (mobility)

A: 3x3 squat to box jump 50cm
3x3 rebounding box jumps 50cm
3x3 box jumps 70cm
B1: Dips 3xMax
B2: Box pistols 3x5/ben
C1: neutral grip pullups 3xMax
C2: back extensions 3x20