3x6@80% of last week RPE10, rest btw sets 3-4min

For 10 minutes:
200 m row or ski
10 banded pull throughs
10 banded behind the neck press
10 diagonal band pull aparts
10 scap push ups
10 squat thoracic rotations

then:

EMOM x 5 (with empty barbell):
5 front squats + 5 good mornings + 5 romanian deadlifts + 5 muscle cleans

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

1:30/1:00/0:30 of each @ increasing pace

1) Air bike
2) Row
3) SkiErg
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
1:00/side Front Rack mobility drill
8 Scapula push-ups
10 Goblet squats
+
Build to workout weight for squat cleans and push jerks
+
@ workout weight
200m SkiErg
2 Squat cleans
200m Row
3 Push jerks

3 rounds of:
10 Ring rows
15 KB swing
20 Gorilla rows
15m + 15m Unilateral walking lunges
Rest

AMRAP10
-20/15cal row
-10 hand release burpee over rower
-20 wall ball

3 rnds for quality:
5 hollow body KB pull over
10 kneeling banded lat. pull down
10 prone T raises
5/5 half kneeling KB bottom up press

10'EMOM:
1: 1-2 wall walk
2: 5-8 ring row (3-5 strict pull up)

5' AMRAP
5/5 gorilla row @2x20/12kg KB
5 HR push up

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

AMARAP 12
7 Wallballs
7 Air squats
7 Push ups

For time :

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

No Time Cap

Wear a Weight Vest (20/14 lb )