A,
Complete as many rounds as possible in 30 mins of:
Ski, 250 m
10 Deadlifts @142/125kg
Row, 500 m
20 Burpee Pull-ups
Bike, 1500 m
30 Wall Balls @9/6kg

Goal: 3 rounds

B,
For quality:
3x6 L/6 R Eccentric Split Stance Good Mornings, pick load
Samson Stretch, L 1 min/R 1 min
3x5 Tempo Kang Squats, pick load
3x6 Eccentric Tricep Extensions, pick load
Pec Stretch, L 1 min/R 1 min
2x6 Tempo Dumbbell Strict Press, pick load

Eccentric Split Stance Good Mornings- 6 secs lowering
Tempo Kang Squats- 3 secs lowering and 3 secs standing
Eccentric Overhead Tricep Extensions- 6 secs lowering
Tempo Dumbbell Strict Press- 3 secs up and 3 secs down

C,
Shoulder Accessory
3 rounds for quality of:
15 Y-T-Ws

10-15 reps each position

Use Crossover Symmetry, mini bands or small plates.

4x8min machines , 3min rest between machines

60s easy/60s fast

1) echo
2) row
3) ski
4) bike

• 2min. Row/Bike

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Scale w/ stretch
  5+5 Side squat

• 1min. Row/Bike

• 3 rds:
  3 Snatch grip Deadlift
  3 Muscle snatch
  3 Press
  3 OHS

• Mobility btw rds.

• 2 rds: (Add weights)
  3-position squat snatch

• Work on:
  Squat snatch triple.

30/24 Row/Bike/Run
30 Wallball (20/14lbs)
30 DB snatch (22.5/15kg)
30 Pull up

A,
Week 6
Back squat
1x5@75%
1x3@85%
1x1+@95%

B,
For quality:
3x 6 L/6 R Eccentric Cossack Squats
Banded Hamstring Stretch, L 1:30 mins/R 1:30 mins
3x 6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
3x 6 Double Kettlebell Front Rack Box Squats, pick load
Double Kettlebell Front Rack Box Squats- 3 secs down and up

C,
For quality:
3x 6 Eccentric Dumbbell Roll Backs, pick load
3x 6 L/6 R Side Plank Reach Throughs
3x 6 Tempo Dumbbell Floor Press, pick load
50 Plank Shoulder Taps
Tempo Dumbbell Floor Press- 3 secs down and up
Plank Shoulder Taps- accumulate the total reps

10 min AMRAP
6 hang power cleans 60kg/40kg
20 sit ups
300m run

• 45s. Row/Bike - SDHP w/ KB
• 45s. Row/Bike - Qoblet squat w/ KB

• 45s. Row/Bike - One hand swing w/ KB

• 1 rnd:
  5+5 Up & down dog
  5 Squat + twist
  10 Active shoulders
  10 Kipping swings

• Mobility...

• Work on:
  Deadlift

EILINEN

tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Alternating DB press 4x20