3 RFT
400m run
25 AKBS 53/35
15 box jump overs

50 burpees box jump over 60cm

Warm up

Halos
inch worm to push up+rotation
Shoulder bullet proofing (y's, t's. w's)

Part A

Push press into eccentric

5 sets of 3-7 reps (aim to increase reps from last week)

Part B

AMRAP 7 min

5-10 Diamond push ups
5-10 Rows/pull ups

Part C

2 sets

Continuous Rolling planks (start at 5 sec, add 5 sec each cycle until 30 sec or failure)

90 sec rest

3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up

Front squat + push jerk
Find a heavy 2RM for the day

Back squat

1 x 3
1 x 3
1 x 3
2 x 3

• 2min.: Row/Bike/Run/Ski

• 2 rds:
  6-8 Deadlift
  6-8 Kipping swing

• 2 rds:
  4-6 T2B
  4-6 DB Front squat

• Mobility...

• Work on Front squat

30sec on - 15 sec off

1) lankkupito
2) kantapäiden kosketus
3) suorien jalkojen vienti ylös alas
4) russian twist

20min amrap for quality

5 hspu
10 pull up
15 cal bike

Bodybuilding circuit

Tempo circuit

4 Rounds, rest as needed!

1) 8 – 12/side Goblet DB/KB Cossack squat @ Tempo 2020
2) 8 – 12/side DB/KB Single leg RDL @ Tempo 3012
3) 8 – 12/side Single arm DB/KB Rotational row @ Tempo 3012
4) 8 – 12/side Single arm DB/KB Floor press @ Tempo 3012

Tempo (2020). 2-seconds down, no pause at the bottom, 2-seconds up, no pause at the top
Tempo (3012). 3-seconds down, no pause at the bottom, fast up, 2-second pause at the top

3 Rounds:
15 Deadlifts 60/40kg
15 Pull-Ups

Directly Into...

3 Rounds:
12 Front Squats 60/40kg
12 t2b

Directly Into...

3 Rounds:
9 Shoulder to Overhead 60/40kg
9 Chest To Bar

Time Cap: 25 Minutes