OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :45 Elevated Calf Raises w/:03 Pause in Bottom
MIN 2 - 5/5 Moose Antlers

3 rounds:
20 Banded Face Pulls
15 Lu Raises, pick load

Tall muscle clean primer
3 x 3 empty barbell

Clean
5 x 3 @ 75% of 1RM clean

Jerk from behind the neck
3 x 4 @ 75% of 1RM clean & jerk

Barbell front rack reverse lunge
3 x 12 (6 each leg) @ 8RPE

Accessories
100m suitcase carry 9RPE x 3
3 x 30 sec sandbag hold

A: DB Bulgarian split squat 3x8
B: Free standing assisted sissy squat 3set
C: 10min emom rkb swings

Teams of 2

0:00-15:00
42-30-18
FRSQ @doubleDB 22.5/15
Burpee
HSPU/ HR Push-Up

14:00-20:00
1000m row

20:00-39:00
4 Rounds of
40 Wall Ball
30 T2B
20 Alt DB Snatch @22.5/15

Snatch + Hang snatch + Overhead squat

Build to heavy complex of 1+1+1

– Build up to a daily heavy on the complex. This is one unbroken set.

2 min ON, 30s. OFF (with a pair)

2 ROUNDS:
1. sled push (split anyhow)
2. echo bike (both working at the same time)
3. DB hang C&J (2 DB) (split anyhow)
4. Sandbag/ D-ball over shoulder (split anyhow)
5. KB box step over (split anyhow)
6. row (both rowing at the same time)

1. 20 minutes to build Snatch 1RM
2. 20 minutes to build Clean&jerk 1RM

Voima
Deadlift 5x2
-rest 2min
-nouseva paino

WOD
10min EMOM
3 ring row
6 worm push up
9 air squat
* (skaalaus 2,4,6)*

-7.5m hsw
-12 t2b
-10 hspu
-12cal ab