A: Back squat 3x5
B: Power clean 5x3
C: Pin press 3x5
D: Strict pull ups 3set
E: Heavy sled push 3x4x10m

Deadlift

A) E3MOM X2:
- 2 Deadlift (3s jarruttava alaspäin)
*RIR 1

B) E3MOM X3:
- 2 Deadlift (Ilman jarrutusta)
*RIR 0-1

Metcon

5 Rounds W:R 1:1 or YGIG Full Round:

• 15 Cal Echo
• 12 Cal Ski
• 9 SB Clean @50kg

Into,

5 Rounds W:R 1:1 or YGIG Full Round:

• 15 Cal Row
• 12 Burpee Over Rower
• 40m Double DB Farmers Carry @2x30kg

2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)

Rest day

4 min on / 1 min off x 6 sets (2 each)
A. ski for calories
B. 15 KB swings, 10 burpee no jumps, 30 DU
C. row for calories

Warm-up 30 / 30 sek rest x12:
1) Hang muscle snatch / OHS
2) Plank
3) Snatch lift-off
4) kipping
5) Hang Power snatch / hang snatch
6) Burpee

Every 2,5 mins x 7:
3 Snatch

EMOM 12 mins:
1) 8 kipping pull-up
2) 8 Burpees
3) 8 toes-to-bar
4) 8 cal row

120 min
Warm up for 15 min

1.MU
- Drills
- MU 20 x 1

2.Strength
AMRAP10:
5 seated shoulder press - 25 lbs
7 strict pull ups
7 cal ski erg
Reps: 4 rounds + 5 shoulder press

3.Row progression
Workout 3
2 rounds:
10 min row @ +3-5 sec. from 5000 m row pace
Rest 5
Rounds: 2.08.4, 2.06.7, avg. 2.07.5/500 m

10 sets x 3 min ON/ 1 min OFF

A:
6/6 Kb snatch
6/6 Kb front rack lunge
30 Double under

B:
12 wall ball
12 box jump@60/50cm
30 Double under

Alternate A & B

Back squats
6x3
1x2
2x1

Every 2min x 5:
2 Push Press + 3 Push Jerks
- Go by feeling