OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-

EMOM’12
1. 10 zombie squat
2. 12 hollow rocks
3. 12 GHD hamstrings
4. 8 Strict T2B

For time:
89 x push ups
35 x Front squat (30 kg/15 kg)
35 x Shoulder to Overhead (30/15 kg)
35 x OHS (30 kg/15 kg)
35 x Hang snatch (30 kg /15 kg)

When barbell touch the floor PENALTY is 19 bar over burpee.

Time cap 30 min

Alkuverryttely 800m hölkkää + venyttelyt + 400m tavoite vauhdilla.

1800m tavoite vauhdilla.

Lepo 5 minu

1200m tavoite vauhdilla.

squat bottom pos. KB press 3x5/5

frontsquat 5x3, increasing weight, last set is rpe 7
T:31X1

10'AMRAP
6 push up
9 KB deadlift @24/16
12 hanging knee raises

12/9 cal AB
10 alternating DB snatches
6 wall walks
10 alternating devil presses with the same DB as before
12/9 cal AB

In pairs, 3 rounds each, one does the whole thing while the other one rests ...

Basic Conditioning @ HR Zone 2 - 3 ( 70 - 80 minutes )

8 Minutes Any Machine
1 - 3 Squat Snatch 70 - 85%
5 Bench Press 75%
5 RMU

Bench Press

5-3-1-5-3-1

Go Every 3:00

9 sets for consistency (3 each)
A. 3 min amrap: 15 cal bike, 10 DB push press 30/20 lb
B. 3 min amrap: 15 cal row, 10 push ups
C. 3 min amrap: 10 cal run, 15 sit ups

One minute rest between amraps.