*2sec bottom
3x1x[2+3]@75%, bs-%, rest btw sets 3min

A: C&J 8x3 @light weight
B: Deadlift 5-5-5
C: Cgbp 3x5
D: Lat pull downs 3set
E: Sled sprint 4x4x10m

Simning 300m

3:00 Echo bike
3:00 Row
+
5 Pikes to planche
10 Ring Tension swings
5 Kneeling goblet get-ups
10 DB power clean overs
5 Row to muscle-up transition
+
Squat clean
Build up
+
2 rounds @ increasing pace
3 Squat cleans @ 1s weight
1 Wall walk
2 Ring muscle-ups
3 Wall-facing handstand push-ups
4 Chest-to-bar pull-ups
1:00 rest between rounds

10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating
+
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block betwe

5x5 tng mave korokkeelta

2-3sets:

15-30s chin over bar
15-30s bottom of ring dip
15-30s hs hold

rest as needed between movements

E2MOM until failure:
• 3 Squat Cleans 40% 1RM *
* Increase weight by 10% each round.

A,
2 Power Clean & Jerks, pick load

Every 1 min for 10 mins.

65-75% 1RM OR Add 2,5.5kg from last weeks lift

B,
Complete as many rounds as possible in 20 mins of:
10 R Single Arm Kettlebell Snatches,24/16kg
10 R Single Leg Front Rack Box Step-ups,
5 R ¼ Turkish Get-ups,
20/17 Ski Erg Calories
10 L Single Arm Kettlebell Snatches,
10 L Single Leg Front Rack Box Step-ups,
5 L ¼ Turkish Get-ups,
20/17 Ski Erg Calories

Complete at RPE 6-7 out of 10 (60-70% effort).

C,
For quality:
Handstand Hold, 1:30
3x 5 Wall Walks
3x See-Saw Plank, 20 secs

Handstand Hold- accumulate the total time

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