Close Grip Floor Press in Bridge
1RM in 8 sets. Rest 2:00

• Option: 5 x 5 @moderate weight
• Last tested here

1a) Deadlift 10x3x85% + 2,5kg
2a) tiuka leuanveto vastaotteella 3x8
2b) manne mave 3x6x50%
2c) yhden jalan mave kuulilla 3x(10+10)

Warm up
3 sets
1:00 cardio (add speed each round)
3+3 lunge elbow to floor strech
3 inch worm with push up
:20 ring support hold
:10 ring dip hold
5 muscle snatch
5 barbell ohs

Warm Up
3 rounds
1:00 cardio (add speed each round)
3+3 lunge elbow strech
3 inch worm with push up
5 dynamic squat strech
5 deadlifts
5 shoulder press
5 back squats

Cool down
2-3 min light cardio
1+1 min piriformis strech
1+1 min forearms streching
1+1 min calf strehing

Deadlift 6x6 /3min
75-80%

DB Floor Press: Max reps in 2:00 with lightish load
+
- Biphasic Half-Kneeling Pec Stretch
- 5 Parasympathetic Breaths each side (6s inhale + 1s hold + 6s exhale + 1s hold)

Valakyykky 5 x 5

A,
Axle Bar Clean & Jerk 1 Rep

Use the heaviest weight you can for each set.
Rest as needed between sets.
Build to a heavy single in 15-20 mins.

Use any "odd object" to change things up.

B,
5 rounds for quality of:
Zercher Carry, pick load, 15m

C,
In 5 mins, for max reps of:
Run, 800 m
max reps in remaining time Push Jerks, 84/57kg
-- Rest 1:30 --
In 4 mins, for max reps of:
Run, 600 m
max reps in remaining time Box Jump Overs, 60/50cm
-- Rest 1:30 --
In 3 mins, for max reps of:
Run, 400 m
max reps in remaining time Double Unders

Goal
Have 1 min or more to work on each movement.

D,
3 rounds for quality of:
Glute Bridge Hold, 20 secs
4 Glute Bridge Walk Outs
Single Leg Glute Bridge Hold, L 10 secs/R 10 secs
2 Glute Bridge Walk Outs

Perform as a complex.

Rest as needed between rounds.

Partner workout!
10:00 AMRAP
20 Calorie Row
20 G2OH with a plate @20/15kg
20 V-ups

Rest 2:00

10:00 AMRAP
20 Calorie Bike/Ski/Stairs x 1
20 Plate Walking OH Lunges
20 Hollow Rocks

• Goal: Challenging effort
• Split the work with your partner how you wish.