Accessory: 2 Sets for Quality

10+10 - 3point single arm DB row
10 Seated Band Row
10+10 Side Plank Rotations

20'min to find your 1RM
Deadlift

Rest 5'min

20'min to find your 1RM
Push jerk / Split (From rack)

1. 14-20 single leg V-ups
2. Row x 50s @easy pace
3. 5-10 x TTB's / knee raises
4. Row x 20s @fast pace
5. 50s x reverse lunges

Long Walk 1,5 - 2h

7 Min AMRAP

7 Bar Facing Burpees
3 Push Jerk
@70/47.5

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Boksille nousu 5 kg:n käsipainot
Ylöstyöntö 10 kg:n painot
10 toistoa/liike

Ergolla, spinningpyörä: yhteensä 109 kaloria

Kova, mielettömän hyvä treeni

5 Rounds @ easy pace

3:00 Air Bike
20 Hand to hand Russian swings
10 Wall Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

SET A I 4 rounds
6+6 heavy box step up
8 BB good morning

SET B I 3 rounds
8-10 kneeling quad ext.
8+8 clamshell
8+8 deficit banded knee raise

EMOM9: (40s on / 20s off:)
1. 1-hand KB swing
2. Heel touches
3. 20s+20s side plank lift

Max 125kg