EMOM 15
1. 10 deadlift
2. 8 + 8 bulgarian split squat
3. rest

A,
3 rounds for quality of:
Sprinter Stretch, L 1:30 min/R 1:30 min
3x 6 Eccentric Barbell Good Mornings, pick load
3x 8 Tempo Back Squats, pick load
Bar Hang, 1 min
Roll/Smash Upper Back, L 1:30 min/R 1:30 min
Roll/Smash Lat, L 1:30 min/R 1:30 min
3x 5 Eccentric Ring Rows
3x 8 Tempo Dumbbell Bench Press, pick load

Sprinter Stretch- 1-1:30 min
Eccentric Barbell Good Mornings- 6 secs lowering; RPE 5/10
Tempo Back Squats- 3 secs down and up; RPE 6/10
Eccentric Ring Rows- 6 sec lowering; RPE 5/10
Tempo Dumbbell Bench Press- 3 secs down and up; RPE 6/10

B,
For quality:
300 Box Step-ups, 40cm

Athlete Instructions
Athlete Instructions
"Chad" Prep

Box Step-ups / Ruck, 20 mins

3x 3min ON/1min OFF

A) 10 STOH right hand
B) 7,5m OH Walking lunges right hand
C) 10 STOH left hand
D) 7,5m OH Walking lunges left hand
E) Max reps burpee over bar

Result: Burpees

DB 15/22,5kg

A.) Tempaus pukeilta polven korkeudelta
5×2 @65% 1rm
B.) Raaka Rinnalleveto + voima työntö(power jerk)
5×1+2 @65% 1rm
C.) Tempaus maastaveto

2×8 @64% maastavedon 1rm (käytä remmejä)
D.) Romanialainen maasstaveto Tempaus otteella
3×10 kevyt.

shoulder & Th mobility

superset, 3x
5/5 scorpion stretch
3/3 KB windmill

9' EMOM
1: 6/6 alt. V-ups
2: 30" plank hold
3: 8/8 superman hold reach outs

Handstand / HSPU / Handstand walk technique

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Mobility

1-3 skin the cat
20-30s handstand hold
10 strict knee raises
5+5 single leg db snatch

14 rounds For Time with partner:

500/400m Bike
5 power clean
7 pull ups

IGYG

TC30

Do some overall mobility and activation as you like.

Kisalijat active recovery day
1-2-3-4-5 minutes of light pace cardio
assault runner
bike erg
ski erg

Others

2-4-6-8 minutes with same machines

For time:
50/35 cal on rower
40 Thrusters@light weight
30 TTB
20 Burpees
10 CTB
Use a weight on the Thrusters you don’t have to break up in more then 2-3 big sets or 6-8 small sets with short rest in between.