10 Minutes of "Recovery Work"
- Easy bike, jog, row, ski erg etc

EMOM3 x 6

Back Squat 6-6-6-6-6-6

60-70%

Deadlift

2 x 8 @ 55 - 65%
2 x 6 @ 70 - 75%
2 x 4 @ 80 - 85%

SO 3:00

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

3 sets:
10+10 arnold press
10+10 gorilla row

For Time:
4 rounds

7 x leuka
4 x burpee
3 x box jump

EMOM3 x 6

Bench Press 6-6-6-6-6-6
+ 10 istumaannousua kierroksella

50-60%

AMRAP 10 min

Pairs Alternating rounds:

10 x DB Snatch (5 per käsi)
8 x linkkari
6 x punnerrus

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Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
10+10 Weighted Single leg RDL
10+10 upright row
10+10 single arm db thrusters
10 scapula Pull ups
10 kipping movement
:30 hs hold

With barbell go 2 times through this:
3 clean deadlifts
3 Muscle cleans
3 hang power cleans
3 front squats
3 squat cleans