2 rounds for time:
• 25 cal Row
• 25 Wall Balls 20/14#
• 25 Med Ball Cleans 20/14#
Goal: sub 10 min.

Active Recovery Session
Full Body Warm Up Mobilty
then

3 rounds
10 reverse snow angels
10/10 external DB rotations
10/10 bulgarian split squat (bodyweight)
1000m light pace row
after full round take some water and go for next round

then

3 rounds
10 banded pass throughs
3-4 wall walks
10-20 scapula rolls on pull up bar (pyöritä eteen/taaksepäin)
5+5m front rack duck walk with light kettlebell
40/32 calories air bike
after full round take some water and go for next round

Relax for few minutes and do some deep breathing during streching or just sitting around.

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 75% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
6 @ 72%
5x4 @75%

C) Accessory:

Banded strict CTB pull-ups, 5 x 12

---

Diamond push-ups, 4 x 12

---

3 x 15 Weighted back extension on GHD

---

3x
30 Russian twists
20 Slow knee tucks

Double KB
10-8-6-4-2
box pistol squat
single leg RDL
split squat

8-8-8-8-8
Z-press
gorrila row
floor press

Wod
Amrap 10’
1-2-3-4….
dead clean
drop clean
front squat
KB push-up
@double 24/16

Squat clean 1 RM

For time

40-30-20-10
Row cal
Burpee over rower
T2B

7 x 3

1) DB press *10+10 + row, cal
2) Goblet squat *10 + ski, cal
3) KB row *10 + bikex, cal

Machines are for recovery, rpe 3.5/5

Front squat 6 RM, then 3x4 @ same weight

Bench press
4x3 @ 70% of 1RM
3x2 @ 90% of 1RM