For sweat:
800m run
50 cal bike erg
800m run
50 cal ski erg
800m run
50 cal Echo bike
800m run
50 cal bike erg
800m run
50 cal ski erg

10 rft
10 double dumbell lunges 22.5kg
30 double under

For quality
3 - 4 rounds
A. Wall climb hold 20 - 30 sec
B. Arch hold 20 - 30 sec
C. Pull up (first pull) hold 20 - 30 sec
D. Table rock hold 20 - 30 sec

5 rft
Buy in 500m row

12 deadlift @70
9 Front squat @50
6 handstand pushup

Buy out 500m row

3 sets:
8 Hip Thrusts
- By feel
- Rest as needed

strength

Squat

10 sets of 5 reps
Working weight should be 60% 1RM or 6/7 RPE
Same weight across all sets
60 sec rest

Accessory

3 sets
12 tempo skier squats
6/6 tempo bulgarian split squats (weight offset on opposite side)

workout

10 rounds (not for time)

3 heavy thrusters
6 supine rows
6/6 side pank rotations

pump

3 sets
Max rep KB leg extension right
Max rep KB leg extension left
*no rest between legs or sets

Gymnastics for quality
30min

ADVANCE
1x1m free handstand (free HSPU)

INTERMEDIATE
Handstand walk

BEGINNER
Wall walk and shoulder taps

WOD
AMRAP 6min
YGIG

3m HSW
Partner rests in dead hang

Scale as needed

Hang clean + jerk 6 x 2clean +1jerk

LÄMMITTELY
- Cat - cow
- LLA - liskokierto
- AKK jalan yliviennillä - pakaravenytys
- Lapojen lähennys 3 eri suuntaa
- Toispolviseisonnassa käden työntö eteen ja avaus taakse
- Seinäkyykky
- Avaus + kierto toispolviseisonnassa
- Lonkan kierrot toispolviseisonnassa

CIRCUIT
3 x 45s./20s.
1. Etuheilautus
2. Lankussa soutu kp
3. Punnerrus kädet kp
4. Sivulankku + simpukka avaus O+V
5. Sumomave kk

Build for challenging load:
min 0-6 3 hang squat snatches
min 7-12 2 low hang squat snatches
min 13-18 1 squat snatch