5 ROUND OF:
AMRAP 90'
15 DB ON CHEST SIT UP 22,15/15 15/10
MAX REPS STRICT HSPU
REST 30"

120 min
Warm up for 20 min

1.MU
- Drills
- MU 35x1, go e. 90 s.

2.Front squat
3x5 @ RPE 7
- 55 kg

3.Accessory
3 sets:
15 Banded face pull
10 DB Supinated lateral raise - 2.5 kg
10+10 Banded Pallof press
- Rest 60 between sets

EMOM40

1. Hand stand walk
2. Pistol squats
3. Muscle ups
4. Burpees
5. Rest

*Skill practice with moderately low heart rate.

E1:30MOM x 5
strict parallet hspu 25% of max SHSPU
* 2x25kg plates + mat

AM: 40 min
2 min run/1 min walk
6 km, 6.48 min/km
HR: 130/160

PM: 155 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1 + 11x2
- MU x 28

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.WL
A. Lifting warm up: Snatch pull to hold + Snatch
3x2+1 @ light-medium weight
- 25 30 35 kg

B. Snatch
- Heavy single

C. 5x1 @ 90 % of max

4.Accessory
15 Banded pull apart
10+10 Single leg eccentric knee extension - 15 kg

5 rounds of

AMRAP In 3 Minutes Of:
10 sg DB Overhead Walking Lunges L 22.5kg
10 sg DBOverhead Walking Lunges R
10 banded abmats Sit Ups
- Rest 2 Minutes

Eilinen/

Peruskunto hölökkä 50 minuuttia.
Peruskunto fillari 70 minuuttia.

400m Run or 25/20 cal bike
2 rounds
10 good mornings
10 light wallballs

Strength
Deadlifts
E2MOM x 8
10 reps @ 50% 1RM

• weight stays the same throughout EMOM.

3x
15 leg raises + kick
30 Russian twists
30 banded pull aparts

Rest day