Deadlift 4x3

5 rounds

500m ski erg ( easy / moderate/ fast/ moderate/easy )
15 ghd ( body weight/ + 5 kg/+ 10 kg/ + 5 kg/ body weight

3:00 BikeErg @ easy
2:00 SkiErg / 2:00 BikeErg @ moderate
1:00 SkiErg / 1:00 BikeErg @ moderate hard
+
2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2-3 Rounds barbell prep @ empty barbell
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push press behind the neck
3 Hang power snatches
3 Overhead squats (slow tempo)
+
Build to workout weight for hang power snatch
* Prep the box jump overs, air squats and burpee pull ups between sets
+
2 Rounds @ workout weight
3 Hang power snatches
6 Box jump overs
3 Burpee pull ups
12 Air squats
20/15 (cal) BikeErg

Handstand walk / Rope climb

HSW Skill Circuit – 2 to 3 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk (Advanced OR Easier variation)

LÄMMITTELY
2 x 60s./liike
• Vaaka + polvennosto (lp)
• Sivukävely kuminauhalla
• Lantionnosto
• Selinmakuulla lonkankoukistaja
• Simpukka (+sivulankku)

1 x 60s./liike
• Jalka boksilla lähentäjä/takareisi
• Liskokierto
• Dynaaminen eteentaivutus lp kanssa
• Selinmakuulla kierrot

TEKNIIKKA
Tuulimylly

AMRAP 10min
8-12 kyykky pysäytyksellä (kp)
8-12 rengassoutu
8-12 landmine twist/kuminauha kääntö

Kipping pull-up / toes to bar technique

---

Mobility

*2s bottom pause

5-5-5-3-3

Go every 2:30

3 rounds of:

10 toes to bar / leg raises
20 kb swings
10 burpees

TC 10min

4 rounds for consistency:

From 0:00 min to 2:00 min: 15/12 cal row + max goblet squats
From 3:00 min to 5:00 min: 20 sit ups + bike for calories
From 6:00 min to 8:00 min: 200 m run + max push ups
From 8:00 min to 10:00 min rest

Weighted reverse plank on bench

2min total time

*you can split the time