• Global Foam Roll Pecs x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

On the minute 30 - 40 ( 6 - 8 ) rounds

Minute 1 : Bike Erg Calories
Minute 2 : 12-20 Strict Pull Ups
Minute 3 : Bike Erg Calories
Minute 4 : 12-20 Strict Ring Dips
Minute 5 : Rest

A: 10min emom: 3x broad jumps
B: Bench press 3-3-3
C: Power clean 3-3-3-3-3
D: leg press 10-10-10-10
E: Strict pull ups 1xMax
F: Lat pull downs 2set

For time
10 8 6 4 2
Ring mu
Alternating devil press 24kg
Dumbell box step up over 60cm

Bench press
- 4x3 + AMAP, last set 5 reps

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
Volume Work
Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

1.) No hook No feet snatch 5-6×2
2.) Snatch +snatch balance 5-6×1+1
3.) Clean&jerk 5×1+2
4.) Back squat + depht jump 5×3+3

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

4 rounds for quality

10 hs weight shift
6 m seal walk
3 wall walks

Back squat 50% of max

10, 9, 8,..., 2, 1.

After every set 10 burpees