Kettlebell Clean
5 repetitions

---

Post five heaviest sets

Kettlebell Push Press
5 repetitions

---

Post five heaviest sets
Aim for the same weight for both arms

30-20-10

pullups
pushups
ghd situps

120 min
Warm up for 20 min + 30 m HSW
1.Gymnastics
A. Butterfly pull up practice for 20 min
- 8 8 8 9 10 10 11 6 = 70 reps

B. Buttefly CTB practice for 10 min
- 10 attempts

C. HS practice
- 3 sets: Wall facing HS Holds - 20 s.
- 3 sets: Side facing HS Holds - 20 s.
- 3 sets: Freestanding HS Holds - best set 5 s.
- 3 sets: 20 Wall facing Shoulder taps

D. Upper body strength - not done

2.”Concept triangle”
Every minute on the minute for 40 minutes:
1) Ski for cal
2) Bike for cal
3) Row for cal
4) Rest
Rounds 1-5: 10 cal
Rounds 6-10: 12 cal
HR 157/175

EMOTM for 10 min.

• 5 front squats (185#)

then.

800m run with 45# plate overhead.

Polvelta raakatempaus 2x2@70%, 3x2@75%

Snatch balance, raskas ykkönen

Boksihypyt 3x3, täysillä

sivutaivutus 3x15+15

Back Squat
1x4 @65%
1x4 @70%
5x4 @80%

Four sets of 15reps leg press. 45-60sec rest.

Paused squat 6x1

60 min
Warm up for 20 min
1.Deadlift
Build to challenging set of 8
- Max 4 heavy sets

2.4 rounds of:
A) Bulgarian split jumps 10+10 (Ilman kuormaa, hypyllä)
B) Strict Single leg Toes to bar x 10
C) Russian twists x 20
- Rest 60 s. between movements-