A1) Strength (push-pull - hypertrophy focus)

3 working sets:
10 Barbell pendlay rows
rest 30-60 sec
10 Incline dumbbell bench presses
rest 60-90 sec

A2) 3 working sets:
5-8 (weighted) Chin ups
rest 30-60 sec
5-8 (weighted) Dips on boxes
rest 60-90 sec

B) Arms

3 working sets:
10-12 Single arm DB preacher curls
rest 30-60 sec
10-12 Tall kneeling DB tricep extensions
rest 60-90 sec

C) Finisher

2-3 working sets:
30m/side Single arm KB front rack carry
60 sec KB plank pull through
rest 1-2 mins between sets

6 Sets x Every 4:00

14 Bicep Curls, alternating
10 Banded Triceps Press
20 Tuck-Ups

EMOM 40 min
1. Laite 150 m
2. T2b/jalkojen nosto 10
3. Thruster 5
4. Leuka 3 + dippi 5
5. Kp tempaus 5 + 5

Varied intervals x 4 sets:
A. 800 m run
B. 25 KB swings 24/16 kg
C. 10 box jumps
D. 20 sit ups
2 min rest

Change the order of movements for every round.

For time

• Run 800 meters
• Rest 3 minutes

1) BARBELL WU + TECHNIQUE

2) E3MOM X5

- 30 DU/40 SU
+ 1 Round of DT:
12 DL - 9 Hang Power Clean - 6 STOH

2-4rounds:

3-5 false grip walk in
5-10 russian push up
10-20s L-sit on rings

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

3-5rounds:
E3MOM
1) 10-20 snowangel + remaining easy bike
2) 20-40s hollow hold + remaining easy bike
3) 20-40s superman hold + remaining easy bike

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

WodLiiga

1) DU PRACTICE

2) EMOM 16

1) 45s Max calories Ski/Row
2) 1 Set of T2B/Knee Raise + AMRAP: burpee 2 target
3) Max reps DU
4) Rest