Warm up
250m run or 10 cal bike
Then 2 rounds
Duck walk
10 Glute bridges
5 pausing air squats (3 seconds)

Monday: Backsquat
E2MOM
10@50%
8@60%
6@70%
4@80%
2@85%

WOD
Every 4:00 for 24:00 (6 rounds)
20 jump rope
15 sit ups
10 cal bike or row
5 wallballs

A,
Push Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Weighted Strict Pull-up 1-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
A single set of Strict Pull-ups for max reps.

D,
5 rounds for time of:
60 Double Unders
30 Air Squats
15 Shoulder-to-Overheads, 61/43kg
Goal: sub 15 mins

E,
3 rounds for quality of:
8 L/8 R Single Leg Deadlifts, pick load
15 Box Hamstring Curls

For Total Calories:
Minute 1: 1 Calorie Row
Minute 2: 2 Calorie Row
Minute 3: 3 Calorie Row
Minute 4: 4 Calorie Row
...
Add 1 Calorie Every Minute.

For Total Load:
5 Sets of 2

*Aim to increase weights from 7.5.22 

4 rounds
rest as needed, ahafa
6 1 arm ring row e/s
10 alt. db z press
12 toes on plate RDL

1) takakyykky 8x4x80%+2,5kg
2a) Luistelu hyppy boxin yli, tanko niskassa (tyhjä) 3x6
2 min lepo
2b) polvet rintaan hyppy + sprintti 3x (6+10m)
2 min lepo
2c) takareiden koukistus maaten 3x6
Keskity nopeuteen

Rest Day
Take this day for relaxing and for doing something else that training.
Spend time with the people who mean something to you and be the best version of yourself.

5-10min Row/Bike/Ski/Run
3-4 rounds:
10 Banded face pull
10 Banded good morning
10 Banded press

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Banded shoulder flow

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 79% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
6 @ 72%
5x4 @79%

C) Accessory:

Banded strict CTB pull-ups, 6 x 10

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Skull crusher, 4 x 12

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Reverse hyper, 4 x 15

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3x
20 GHD sit-ups
20 Hip extension on GHD
:40s Plank hold

Partner workout
For Time:
100 x Overhead squat (20/ 15 kg)
Ski 12/ 9 cal
100 x Hang snatch (25/ 17,5 kg)
Ski 12/ 9 cal
100 x push press behind the neck (30/ 20 kg)
Ski 12/ 9 cal
100 x Front rack lunge (35/ 22,5 kg)
Ski 12/ 9 cal
100 x Thruster behind the neck (40/ 25 kg)
Ski 12/ 9 cal
100 x Zercher squat (45/ 27,5 kg)
Ski 12/ 9 cal
100 x deadlift (50/ 30 kg)

Both row 12 or 9 cal