3 rounds:
12 Front rack lunges
12 DB squat
-rest 1-2 min between rounds-

EMOM 6
1. 8-10 bulgarian split squat (right)
2. 8-10 bulgarian split squat (left)

EMOM 9 (3 rounds)
1) 10-15 cal Row/Bike
2) 10-20m DB OH walking lunge
3) 10-15 V-ups/Tuck-ups

---

2-3 Rounds of Hip flow

Warm up(10)
10 pik n grass
10 high knees
10 arm circles

WRK(25)
25-20-15-10-5
kettlebell swings
burpees
200m run after each round

Finisher
30 v-ups
1:00 quad stretch

Emom 12’

Min 1: 10 x Dead Swing
Min 2: 12 x Russian Swing
Min 3: 10 x Goblet Clean
Min 4: 6/6 x Dead Clean

Rest: 2 min

Emom 12’

Min 1: 6/6 x Push Press
Min 2: 10 x Goblet Squat
Min 3: 20/20 m Bottoms Up Farmers Carry @8/12
Min 4: 20 KB Sit-Up Reach

@24/16

RestDay!

Emom 12’

Min 1: 10 x Dead Swing
Min 2: 12 x Russian Swing
Min 3: 10 x Goblet Clean
Min 4: 6/6 x Dead Clean

Rest: 2 min

Emom 12’

Min 1: 6/6 x Push Press
Min 2: 10 x Goblet Squat
Min 3: 20/20 m Bottoms Up Farmers Carry @8/12
Min 4: 20 KB Sit-Up Reach

@24/16

DB Shoulder Rotation: 3 x 10-12 3s down each. Rest 60s.
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Accessory Work
Practise Handstand Walking for 10-15 minutes (make yourself little obstacles, practise u-turn, free hold or just walking straight)
Goal is to get a step closer to be able to walk or make more trust to your hs skills.

Cool down
2-3 min light cardio
1+1 min hip flexor strech per side
1+1 min forearms streching
1+1 min uppertrap strech with band (eturäkki venytykseen, kuminauha leuanveto tangon yli ja kallista vastapuolelle päätä)

5 'events' for the day!

1) Max Broad Jump x 3 Attempts

2) 2 Min: Max Burpees

3) 2 Min: Max Air Squats

4) 2 Min: Max Push-ups

5) AMRAP 8 with a partner of:
5 Cal Bike/Row/Ski
5 Power Cleans @52.5/35kg
5 Front Squats
- 1 partner completing a full round while the other partner rests