Every 10 min x 4
30 sit ups
20 push ups
60 m double DB suitcase walking lunges 15/10 kg
40 cal row, ski or bike or 800 m run

3 rounds @ steady pace

12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

EILINEN tai

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

---

---

EMILIO

MUSCLE SNATCH + OHS + TALL SNATCH + SNATCH SHOULDER PRESS
2-3x1x[4+4+4+4]@barbell, rest btw sets 2min

--

POWER SNATCH + PAUSE OHS *2sec pause in the bottom
2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%, 2+1@70%, 1+2@70%, 2+1@70%, 1+2@70%, sn-%, rest btw sets 2min

--

RDL *sn-grip - no shoes, toes straight forward - use straps!
5@50%, 5@60%, 3x3@65-70%, sn-%, rest btw sets 2min

--

SUPERSET: 3 rounds, quality
12x 1-ARM BANDED TRICEPS PUSHDOWN
12+12x DB FRONT RAISE + LU RAISES
12x/side DB ALTERNATING CURL

Rest as needed

--

video: 1-ARM BANDED TRICEPS PUSHDOWN 0:28

video: DB FRONT RAISE

video: DB ALT CURL 0:26

7x
5 Butterfly stick + band
straight in to
5 behind the neck pull up
rest 90s.

---

Small butterfly
8x every 1:30
4 reps

Partner workout

Buy in: 5 min max calories on machine
-into-
AMRAP 10 mins
3-6-9-12…
box jump overs
devil’s press@2x22,5/15 kg
30 double unders/50 single unders after each round

-rest 3 mins-

AMRAP 10 mins
3-6-9-12…
pull ups
dumbbell thrusters@2x22,5/15 kg
30 double unders/50 single unders after each round
-into-
Cash out: Complete the calories from the ‘Buy in’ part as fast as possible.

The AMRAPs are ‘You go, I go’ so P1 work while P2 rests, but both partners complete the double unders together.

2-4 Sets for Quality

10+10 – 3 point single arm DB row
20 Banded Bicep Curls
10+10 Single arm offset Deficit Push-up
20 Banded Triceps Extensions

eli Elmon nimikkotreeni

10 rounds for time:
500m/400m row
10 deadlift (100kg/70kg)

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Foam Roll Lats
MIN 2 - :45 Roll Pecs
MIN 3 - :45 Rebound Pose

Complete as many reps as possible in 7 minutes of

• 1 legless rope climb, 15 ft
• 3 bar-facing burpees
• 5 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb

Skills practise (pull-up, TTB, bmu, handstand etc)

---

AMRAP10

8 burpees
10 alternating DB snatches
X-reps skill of your choice