Ladder 9'
Add 3 reps every round
3 wall ball 9kg
3 lunges
3 kettlebell swing

A: Back squats 3-3-3+
B: Bench press 4set

• 2x
  200m Run
  15 Air squat
  10 Push up

• 1x
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Scale w/ stretch

• 2x
  3 High Hang clean
  3 Hang clean
  3 Clean

• 2x
  2-3 Tng Clean
  Add weights...

Every minute for 10 minutes complex of:
Snatch
Hang snatch
Overhead squat

5*60%
3*70%
2*80%
2*90%
1*95%

75 min
Easy bike
HR 113/140
27 km, 21.1 km/h

AMRAP 30 mins
100 single-unders
20 overhead lunges (20/15 kg)
20 shoulder presses (20/15 kg)

BMU proge

5 rounds for quality:
15cal ski (reipas vauhti)
Max bmu
-rest 30s
Max bmu
- rest 1min

• koita saada samat määrät joka keikka
• ekassa bmu setissä voi olla esim 4 ja tokas 3 esim.

STRENGTH
1a) Inverted Rows - supinated grip: 4 x 8-10. 2 second hold at top. Rest 45s
- Perform 1-2 warm-up sets
- Reset on each rep, neutral spine
1b) Ring Dips: 4 x 6-10. 3s descent. Rest 45s
L2: Bar Dips
L1: Box Dips
- Goal: 4 work sets with perfect positions, supersetting between both.

CONDITIONING
"Panic Breathing"
For time with a partner:
500M Row
Double Kettlebell Front Rack Hold (53, 35)
400M Row
Double Kettlebell Front Rack Hold
300M Row
Double Kettlebell Front Rack Hold
200M Row
Double Kettlebell Front Rack Hold
100M Row
Double Kettlebell Front Rack Hold
Cash out: 10 Burpees for both partners every time the kettlebells were dropped during the workout
- Goal: consistent pace on the row that you can pick up towards the end. Don't panic, don't drop the kettlebells, stay sexy.

EXTRA CREDIT
Prone Rear Lateral Raise Triset: 3 x 10 each. Rest 60s.
- pronated + neutral + supinated grip.

COOLDOWN
Thoracic Rotations: 3 x 5 each.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.