Lepo hommia

12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice

EMOMx8:

Odd: 4 Snatches 60/40
Even: 7 Overhead Squats 60/40

5 x 3 - position clean + split jerk 70-75 %

(3 position is high hang, above the knee, floor)

5 Rounds For Time @ 75% Effort
250m Row
8 double KB Clean
8 double KB Push Press
*Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a KB weight to go unbroken with.

Aerobic endurance for 60-90min:

Zone 2 Run 20-30min
Zone 1 bike 40-60min

IF YOU REPEAT 19.5:

Easy recovery day: 20min aerobic work and good mobility work.

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

1-1-1-4-3-2-1 of:
BB Front Squat
1 @ 8 RPE (-10%) (Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
90% 1 @ 8 RPE 4-3-2-1 reps

Warm up(10)
3rds
10 jax
10 windmills
10 knee grab

RCVR(25)
walk, run, jog, yoga, stretch

Finisher
30 abs of choice
1:00 butterfly stretch

A. Barbell complex

6 rund
2 Barbell lunges
2 back squat
2 Box step on with Barbell
* REST 1 min between rounds

B. Barbell complex
4 rundy
4 Push press
4 Snatch balance
4 oh squat
* REST 1 min