3 rounds of:
20 KB swings
10+10 KB side bends
20 alternating DB snatches
20 DB Russian twists
max Ring rows
Rest

1: 6 single arm devils presses
2: 0:30 handstand hold
3: 10 cal bike erg

---

Core

3 rounds

20 russian twist with medball
10+10 side plank crunches

Deadlift 3 RM

1:30/1:00/0:30 of each @ increasing pace
1) Run
2) SkiErg
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
6-8 Scapular pull-ups
6-8 Push ups
+
2 Rounds
Kipping Toes-to-Bar complex:
3 Tension swings + 3 Kipping knee tucks + 3 Kipping toes-to-bars
6 Burpee box step ups
8 Wall balls
+
Barbell warm-up, 2 rounds @ empty barbell
3-5 Clean deadlifts
3-5 Hang muscle cleans
3-5 Strict presses
3-5 Hang power cleans
3-5 Push presses
3-5 Power cleans
3-5 Push jerks
+
Build up to workout weight for Power clean and jerk
* Few short sets of Burpee box jumps, toes-to-bars and wall balls between weights
+
@ Workout weight
200m Run
4 Burpee box jumps
8 (cal) SkiErg
– Rest 0:30 –
3 Power clean and jerks
4-6 Toes-to-bars
8 Wall balls

4 rounds @ steady pace
3-minutes Air bike
2 Skin the cats
1 e/side Turkish get-up
3 rounds for quality
50m KB overhead carry
4 Seiza squat sits
20 Banded pushdowns
10 Alternating landmine cossacks

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

shoulder & Th mobility

3 rnds for quality
5/5 band resisted book opener
5/5 push up pos. one arm snow angel
8/8 KB halo

KB windmill 3x5/5

3 rnds:
8/8 mountain climber
3/3 scorpion
8/8 KB teapot

1 minute: 6 front squat (from rack)
2 minute: 12 alternating db snatches
3 minute: 9/11 cal row
4 minute: 6 strict pull-ups
5 minute: 8 box facing burpees
6 minute: rest

20min HS-walk Skill:
- On 5m segment, walk up & down the stairs of your choice