1600m run
50 squats
35 push ups
20 Pull ups

BMU
warm up: calssic gym
2x10 pull up 2x10 push up
core (to floor)
3*30" hollow / arch hang
2x10 kipping
bend BMU 4x10

Skill: BMU with box 2leg 1leg
BMu with Bend

Workout: 45sec work 15 sec rest 10'
1,6: push up
2,7: v sit
3,8: pull up
4,9: plank
5,10: hs

Warm up

walking lunges
deadstop single arm swings
side plank rotations

Part A

Tempo bulgarian split squats

4 sets of 11/11

Part B

12min EMOM

1: 5-10 deadstop snatches
2: 5-10 deadstop snatches
3: max rep jump squats
4: rest

Part C

3 sets

30 sec side bend each side
max rep russian twists

1min rest

E2M for 16min;(4rounds)
1: Bench press x5*
2: Strict pull ups xMax**
*Use the same weight for all 4 sets. Last set Amrap.
**RPE 7. Save 2-3 reps in the tank the first round
+
3rft:
SA DB Shoulder press x8 LA
15m Waiter walk LA
SA DB Shoulder press x8 RA
15m Waiter walk RA
15 Ring rows
30 DU

3 rounds
20 sec hollow hold
15 hollow rocks
1 min rest

3 rounds
30 sec superman hold

20 superman rocks
1 min rest

15 min AMRAP

20 KK-heilautus
50m Farmarikanto
20 Kyykky
30
50
30....
40
50
40...

6 Sets Of Power Jerk + Split Jerk
- All sets to be done @65-75% of C&J 1RM
- Focus and work on your dip and receive
- Rest 2-3min

3 rounds
In 2min 400m run
1min rest
2min amrap
5 pull ups
10 push ups
15 squats
1min rest

”Its a trap”
For time
100 Burpees
Buy in 200m run
E2M 200m run

2 rounds:
In 4min 800m run
Rest 2min
4min amrap
3 pull ups
6 push ups
9 squats
2min rest