3rnds:
60s easy run
20 mountain climbers
8+8 yhden jalan mave
5+5 aitojen yli askellukset seisaaltaan
10s takareisi veny seisaaltaan
10+10s etureisiveny
10+10s pohjeveny

8-7-6-5-4-3

Go every 2:30

For time

• 1,000-meter run
• 30 handstand push-ups
• 1,000-meter row

800-1200m Jog @ easy pace

+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
2 – 4 rounds
200m Run @ build pace each round
50m walk

3 x 5-30s

*rest 90s

Strength:
Power Clean 5x3 @70% (65kg)

Lepoja!

SET A I 4 rounds
6x barbell hip thrust
8-10x weighted abmat situp

SET B I 3 rounds
6+6x 1-leg KB deadlift
6+6x split stance squat
6+6x clamshell

EMOM9: (40s on / 20s off)
1. KB sumo deadlift high pull
2. Mountain climbers
3. KB goblet reversed lunge

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then
5 min bike or row , perform 10 air squat every min. total 5 times.
then
2 rounds with barbell
5 clean deadlifts
5 hang muscle cleans
5 front squats
5 strict press
5 sots press
then some front rack and squat mobility if needed 5-10 minutes and start lifting

Press in split
5 x 2 @ 9RPE

Hang power clean, front squat & front squat
5 x 1 @ 80% of 1RM power clean

Barbell front rack reverse lunge
3 x 10 (5 each leg) @ 9RPE

Optional accessories

100m suitcase carry 9RPE x 3
3 x 30 sec sandbag hold