40 min emom

1) 50s. cal ski erg
2) 30m sled push
3) 6 sandbag over shoulder
4) 6 devils press
5) rest

15 min of mobility:

10 90/90 hip rolls
10+10 sitting in straddle straight leg raises
5+5 in dog position hand raises with small plate
5+5 weighted windmills.

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

RUN
4-5 SETS
1:00 easy -> :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast
REST/WALK 1.5 MIN BWN SETS
SO 4 OR 5 TIMES 4.5 MIN RUN WITH 1.5 MIN WALK BWN SETS

MOBILITY AFTERWARDS
Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.

Calf and achilles mobiltiy is one what you should do.

5-5-5-5-5

Go every 2:30

For time

• 10 wall walks
• 30 box jumps
• 30 strict knees-to-elbows
• 30 box jumps
• 30 strict toes-to-bars
• 30 box jumps
• 10 wall walks

♀ 20 in ♂ 24 in

run 400m
remaining time row calories
rest 3 min

run 400m
remaining time echo bike calories
rest 3 min

run 400m
remaining time bike erg calories

Hang clean + clean 3-5x 1+1

Weight 70-90%

This is for technique. The less you have weight, the more sets you can do.

For Time:

9-8-7:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

6-5-4:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

3-2-1:
Power Snatches
Overhead Squats

Barbell: (115/85)
Kilos: (52/38)

Bent over row 10-8-6-6 reps

Box Squat
EMOM 8: 3 Reps.
- A bit heavier than last week again
- these are speed sets to a parallel box with a wider than normal stance