EMOM 10:
5 Down Ups + 10 Push Ups

3 x e2m:
1 *snatch balance + 4 *ohs @ 60-70%
-> *1s pause bottom

SET A | 3-4 rounds:
6-8 1-leg bulgarian split squat / per side
8 BB sumo deadlift
8 KB side bent / per side
30-40s wall squat hold

4 x 3min on / 1,5min off: (alt. A & B)
A)
300/250m ski
Rest of time:
6 dkb hang clean
6 box jump

B)
300/250m row
Rest of time:
6 airsquat
12 jump over rower

Tempo Bench press (slow down, fast up) 4x6 reps

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Elevated Calf Raises + 10 Tib Raises
MIN 2 - :45 Kneeling to Sit Stretch
MIN 3 - :45 Quad Roll

*Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips
back down towards heels.

Peaking 4
Päivä 8

A.1) Power snatch + Dip snatch
1+1 ~10min

B.1) Low hang snatch +ohs w/pause atg
6×1+1 @75%

C.1) Low Hang power clean
6×2 @75%

D.1) Clean grip romanian deadlift
5×5 very heavy

E.1) Strict press
5×3 @75-80%

Handstand / Handstand walk technique

Buy in 1k row

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2 rounds
60 s HS hold against the wall
30 wallball
20 alternating dumbbell snatches

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Buy out 150m shuttle run
--> run FAST

AMRAP4
-18cal AB
-18cal row
-18cal ski
-AMRAP burpees

*Repeat 4min AMRAP’s until you hit 70burpees combined. 1min rest between AMRAP’s.

For time with a partner

In 15 mins
Complete 5 rounds of
60 Double under (30 each)
30 syncro air squats
15 alt. DB snatch @22,5/15kg ( YGIG)

Remaining time max cal row

3 mins rest

In 15 mins
Complete 5 rounds of
60 total renegade row@2x22,5/15kg (30 each)
30 partner wall ball
15 cal row
Remaining time max rep alt. DB snatch (YGIG)