3:00 easy bike row or bike
10 good mornings

Deadlifts
E2MOM x 5
10 reps @ 50% 1RM

Easy endurance work
2-3rounds: E4MOM
1) 10 Db snatch +remaining time bike
2) 2-3 rope climb + remaining time row
3) 10 Db thruster + remaining time ski
4) 30-50 DU + remaining time echo
Total 40-60min, target hr zone 2

A,
Week 6
Back squat
1x5@75%
1x3@85%
1x1+@95%

B,
For quality:
3x 6 L/6 R Eccentric Cossack Squats
Banded Hamstring Stretch, L 1:30 mins/R 1:30 mins
3x 6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
3x 6 Double Kettlebell Front Rack Box Squats, pick load
Double Kettlebell Front Rack Box Squats- 3 secs down and up

C,
For quality:
3x 6 Eccentric Dumbbell Roll Backs, pick load
3x 6 L/6 R Side Plank Reach Throughs
3x 6 Tempo Dumbbell Floor Press, pick load
50 Plank Shoulder Taps
Tempo Dumbbell Floor Press- 3 secs down and up
Plank Shoulder Taps- accumulate the total reps

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10/10 Seated Single Leg Lifts
MIN 2 - Band Tricep Stretch
MIN 3 - :45 EZ Jog (Nasal Only Breathing)

3 RFT:

250m Row

Rest 1 Minute

500m Row

Rest 2 Minute

750m Row

Rest 3 Minute

3-5 gigasets:
10 DB Front Raises
10 DB Lateral Raises
10 Banded Tricep Extensions
- Athlete choice on load
- Rest 60-90sec btw sets

100 Cal
100 Wallballs
100 Toes to bar
100 Burpee box jump
100 DB Snatches 22,5/15kg
100 Cal
Tc: 45min

Box step down https://m.youtube.com/watch?v=g0P7_8lXhHo

Half kneeling db windmill https://m.youtube.com/watch?v=c0LP3YIO4vY

Renegade row https://m.youtube.com/watch?v=G1AcX8Y_byg Huom! ilman punnerrusta!!

Pike 1-leg lift over db https://m.youtube.com/watch?v=XAnCfeGc6jA

2 on 2 Off (32 Minutes 8 total intervals)

A. Row cals

B. 12 OHS 50/35kg
15 t2b
Max burpee box jump overs facing

Score is cals + BBJO facing

Weighted ring dip 2 RM, then max reps without weight