2-3rounds:

10-15 GHD hip extension ( 2s pause )
5 high box jump

AMRAP x 27 MINUTES
2:00 Cardio Choice
10 Strict Pull-Ups / Banded Strict Pull-Up
5 DB Front Raise + Lateral Raise*
2:00 Cardio Choice
10 DB Pull-Overs @ light
5 Strict Toes to Bar

*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.
- RPE 5
- Video: https://vimeo.com/879678683?share=copy

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Walking or EZ Bike/Row
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers

-Rest as Needed b/t Sets-

SQUAT CLEAN

8-6-4-2
@ 75/80/85/90%

• drop and go
• tee rauhassa, mutta heti vaan lisää painoo ja uuteen sarjaan

Front squat + back squat

5 + 6-10 @ 79-85%1RM FS (2 RIR)
4 + 6-10 @ 81-87%1RM FS (2 RIR)
3 + 6-10 @ 84-89%1RM FS (2 RIR)

Rest 3:00-4:00 b/t sets

"Baseline" fot time:
500m Row
40 Air squats
30 Ab-mat situps
20 Pushups
10 Pullups

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

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Moose Antlers
MIN 2 - :50 90-90 Alt. Hip Rotations
MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Foot Massage with ball
MIN 2 - :25/:25 Calf roller
MIN 3 - :50 Child's Pose

(weighted) Chinup 4 RM, or 5x4 reps, then max reps without weight