10-9-8-7-6-5-4-3-2-1 clean and jerk @40/25
2-4-6-8-10-12-14-16-18-20 pull ups
every 3′ 2 burpees

lepoja

4RFQ
10 SL Deadlift (ea)
60sec Hold @ bottom of Goblet Squat
10 Lateral Step Ups (ea) 12"
10 Deficit calf raises

Row/run 10x1000m vila 1min

Timecap 6 minutes

30 min EMOM
1. min. 30 sec assaultbike, 60 % of max watts, 30 sec rest
2. min. 12-14 toes to bar, aim to kipping, add 1 rep to the previous week's workout
3. min 30 sec rower/skierg, 60 % of max watts, 30 sec rest
4. min 14-22 pistol squats, alternate legs, add 1 rep for each leg to previous week's workout
5. min rest

Hip opener 3 ways
Bottom of squat 3 to 4 sets of 30"
Hamstrings
Calves

4 sets:
10-12 Incline Dumbbell bench press
10-12 Incline Dumbbell curl
10-12 Dumbbell pull-over
10-12 Dumbbell Preacher curls
*For each movement use a 2 count tempo on the way down.

Reps 10 - 9 - 8..3 - 2 - 1
Back squat, bench press, DL