7 Bar Muscle-Ups
50 Wallballs (20/15lbs)
30/24 cal Bike / Row

For Time:
4 rounds

7 x leuka
4 x burpee
3 x box jump

✨️🐞🌿✨️🦗🌱✨️

EMOM3 x 6

Bench Press 6-6-6-6-6-6
+ 10 istumaannousua kierroksella

50-60%

4 × 6 reps

Go every 2:30

A,
Block Snatch 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Week 2

Find your heaviest "perfect" set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
Run, 1 mi
Dumbbell Bear Crawl, 22,5/15kg, 30m
Run, 800 m
35 Ring Push-ups
Run, 400 m
20 Strict Pull-ups

Goal
Sub 25 mins

C,
3 rounds for quality of:
Mixed Grip Carry, pick load, 15m
10 L/10 R Lateral Med Ball Toss, pick load
Mixed Grip Carry, pick load, 15m
20 Banded Face Pulls
20 Reverse Hypers, pick load
Rest 1:30

Athlete Instructions
Athlete Instructions
Mixed Grip Carry- front rack + overhead carry
Reverse Hypers- recovery weight

(weighted) Chinup 4 RM, or 5x4 reps, then max reps without weight

Treeni 4
Warm Up
3 rounds
15/12 calories rowing
12 wall squats or 6/6 single arm ohs
12-16 cossack squats
:20 L-Hang (polvet voi olla myös koukussa)

Strenght
Overhead squats 5x5 reps @55-60 and 3sets @65%
rest 1.5-2 min bwn sets
Power Snatch 5x3 reps @65-70% of 1rm
rest 1.5-2 min bwn sets
Snatch Pull 3x5 reps @85-95% of 1rm
rest 1.5-2 min bwn sets

Metcon
3 sets
500/600m row @5km pacesta 2-4 sek hitaammin (vetotahti 23-25 vetoa)
15-25 wall ball shots (unbroken)
rest 2.5 min bwn sets

Acecssory Work
3x15-20 banded strict pull ups (ottakaa paksua kuminauhaa)
3x12 barbell skull crusher (ranskalainen ojentaja tangolla)
3x15 Reverse hypers or Barbell good morning @light weight
rest as needed

Ekstratreeni
20-30 min easy pace cardio work alueella 55-65% of max HR.
Row, Ski, Run, Bike or Double under training you can mix.

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Moose Antlers
MIN 2 - :50 90-90 Alt. Hip Rotations
MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Wrist Push-Ups
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-