Back squat 4x7/2min rest
Go heavy!

Mixed intervals:

8 min amrap:
1,2 km hill trail run for time or max calorie row

rest 4 minutes

8 min amrap:
buy in: 800 m run or 40/30 cal ski
then
20 KB swings 24/16 kg
20 sit ups

rest 4 minutes

8 min amrap:
800/600 m bike
10 barbell SDLHP 30/20 kg
8 bar over burpees

35min amrap
9 squat jumps
7 FLR Burpees
5 push ups
Find ”talk tempo” between rounds

Front squat 1x3

Band-pull-aparts penkillä maaten 5x20

Penkki 2x6x80%, 2x85%, 2x90%

Punnerrus istuen käsipainoilla 5x8-15

Leuanveto (kumpparilla) vähintään 40 toistoa

1)Arch Rock
2)Arch Up:
3)Arch Hold:
-arms and legs fully extended
-feet knees together throughout
-neutral head position
-when rocking create uniform action front to back (equal lift from upper/lower 1/2)
-when performing arch up or hold, rise off ground as much as possible maintaining good position

40 DL bodyweight
15 bar over burbee
40 front squat 50 % bodyweight
15 bar over burbee
40 power clean 50 % bodyweight
10 bar over burbee
40 stoh 50 % bodyweight
5 bar over burbee
40 valakyykky tyhjä tanko

Timecap 40 min

Practice:
Ring muscle up row

EMOM 12 min
6-10 Ring kip swings
1-2 Wall walks
6-12 Pistols, alt

3 rounds of:
8 Ab-wheels
10 Windshield vipers
8 Strict T2B
20 Cross crunches
8 Hollow rocks
30 Flutter kicks
Rest

WU
tabata
KB/DB swing
up down
+
5min. emom
5x HSPU/push up