Find 8RM @RPE 9/10
Then 3x8 90%/8RM

Cool down
2-3 min light cardio
1-2 min glute smash with roller
1-2 min pigeon pose strech (each side)
2+2 min banded bully

EMOM40

1. 3 hang squat clean + 2 push jerk 50 / 70 kg
2. 5 Ring muscle up / BMU / C2B / pull up
3. 9 Heavy WB
4. 12 KB Swing 24/32kg
5. 12 m HS Walk
6. 3 DB burpee DL + 4 DB thruster
7. 12 GHD Sit up
8. 9 (s)HSPU
9. 12 T2B
10. REST

Superset x 3 rounds
Half Kneeling High Low Band Chops x 8 each
Rest 60s.
Rower Seesaw Plank x 6-8 3s in 3s out
Rest 60s
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

5x5 Floor press

RestDay!

7' AMRAP
15 KB swing @20/12kg
12 alt. V-up
9 ring row

Front rack reverse lunge
Build up to heavy 8 reps (4/4) in 5-6 sets
- alternating legs

With a partner,
AMRAP 20:00
7 Hang Power Cleans @60/43kg
7 Front Squats @60/43kg
21 double under
*One athlete completes a full round at a time

For Time
run 8,6km
salilta lähtö + 4 kierrosta Hallipussia + takasin

Scaled WOD
For Time
run/walk 3,8km
salilta lähtö + 1 kierros Hallipussia + takasin