Warm up(0:00-8:00)
2rds
10 frog jumps
10 in and outs

Mobility(8:00-12:00)
1:00 min pigeon
1:00 min couch

Fittrain(20)
c/o of Alchemy 365
A20
5 Rounds:

3 minutes:
6 Half Burpees
6 Push-Ups
12 Narrow Mountain Climbers
18 Jump and Touch

1 minute:
Rest

Finisher
30 w-raise
60 alt sit ups
1:00 min ham stretch

10min EMOM

3 Back Squats @80%-85% of 1RM
Back Squat

4 Sets of:
One-Arm DB Push Press 10 reps/side unbroken
1:00 rest
Double DB Farmer Walking Lunges 30 reps unbroken
1:00 rest
One-Arm DB Row 10 reps/side unbroken
1:00 rest
Double DB Death March 30 reps unbroken

1:00 rest
(Utilizza dei DB il cui peso ti permetta di completare le reps unbroken.)

2-minute row for max calories.

2RFQ
100m Just Arms
250m Arms & Body
500m Half Stroke
750m Full Stroke

3-minute row for max calories

Viikko 5

3x3

Nousu keskiraskaaseen, helposti liikkuvaan kuormaan (v3)

Pystypunnerrus 5x5 ("helppoja" vitosia noin 90-95% teholla)
Kapea Penkki 5x8-12
Pystysoutu 50 toistoa
Salkkunostot 50 toistoa / puoli
Hauberit 100 toistoa :)

With a running clock, every minute perform 1 lift and add 5kg for men and 2,5kg for women.

Start with 50% of your 1RM Snatch. Snatch (anyhow) as long as possible. Once you cannot snatch the weight, clean (anyhow) for as long as possible. After the cleans, deadlift as long as possible.

Saturday