• 30 Min of:
Run @ 60-70% MHR

45min:

10 Kasakkakyykky
10/10 Yhden jalan pallof press
10 Jeffersson curl
10 Lonkan aktivointi 90/90
10 Kepinpyöritys maaten
10 Rintarangan kierto kyykystä

Power snatch daily max

Triset!!
4 work sets each!

Crossbody Romanian Deadlift x 8-10 each 3s down.
Rest 60s
Single Arm Band Assisted Chin-up x 3-5 each
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s

Back squat 3x7@heavy weight, dont go to fail
+
4rft:
250/200m row
20x Alternating FC reverse Lunges
10x Dips

"AMRAP 14'
10 Alt. KB Snatch @20/12kg
7,5 m One arm KB FR walking lunge @20/12kg
10 Pull-up
7,5m One arm KB FR walking lunge"

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(24)
WRK 2:00 REST 1:00 x8
6 devil's press
8 db/sb/barbell front rack lunge
10 v-ups

Finisher
50 temp tantrum
1:00 samson

Amrap 6min
40/30cal row
60 push press 30/20
3min rest
6min amrap
60 squats
6 strict Hspu
Rest 3min
4min amrap
20 push press 50/30
60/40cal row
Rest 2min
4min amrap
2 strict hspu
10 front squats 50/30

Deadlift 3 RM, then 2x3 @ 80%

3 rounds:
15-20 tuck crunches
10+10 db row
10+10 one leg deadlift
-rest as needed-