-Hollow
-Teräsmies
-Kippi
-Ilmakyykky

WOD
3 kierrosta
-20 rengassoutu
-20 boxidippi
-20 ilmakyykky

Chipper:

100 jumping jack
60 reverse lunge
40 Db thruster
20 split jump
10 s.a devils press

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(33)
WRK 15:00 REST 3:00 WRK 15:00
12 dumbbell hang clean w/alt shoulder press
db hang clean + right + left alt sh press =1
6-20m shuttle run + 10 mountain climbers
run 20m complete 10 climbers x6
12 dumbbell floor bridge press
floor bridge + db chest press
24 pop ups(sit to a box or chair and hop up)
12 plank dumbbell row(high plank + s/a row)
*high plank + s/a db row right + left

Finisher
50 russian twist
1:00 samson stretch

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while
squeezing the glutes. Hold for :03-:05 before lowering.

3 rounds:
10+10 bulgarian split squat
12-15 DB sumo squat
-rest 1-2 min between rounds-

3 rounds:
15 weighted box step up
15 glute bridge
-rest 1-2 min between rounds-

A: Hip muscle snatch + OHS w. Sotts press + hip snatch 5x1 @60%

B: Snatch pull + squat snatch 3x1 @75-80%

C: Muscle clean & press max.

Shoulder/Arm
Warm Up
Crossover Symmetry Protocol
Superset1
4 Sets
A1., Shoulder Press
10 (Same weight all sets)
A2., Bent over Rear delt raise
12
Superset 2
4 Sets
B1., Single Arm Dumbbell Press
12/12
B2., Plate front raise
12
Triset
4 Sets with dumbbells
C1., Biceps Curls 1 minutes
C2., Lateral Raise 1 minutes
C3., Triceps Extension w band 1 minutes
1 minutes rest

Back Squat
2x3
3x2

5 Power clean 80kg
5 Burpee over bar
5 Thruster 80kg
5 Burpee over bar

7 Power clean 70kg
7 Burpee over bar
7 Thruster 70kg
7 Burpee over bar

9 Power Clean 60kg
9 Burpee over bar
9 Thruster 60kg
9 Burpee over bar