• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

Strength (load)

Back squats, 5 sets of 8 @ RPE 8
Lift every 3:00

E2M for 18min (3 sets of each):
1 – Dumbbell Shoulder Press x 8-10
2 – Strict Pull-Ups x 6-8
3 – Farmer’s Carry x 80m
+
3rft
40 Prison step ups
30 Kettlebell Swings
20 push ups

Warm Up
Sledge pull or pushing 3x20m with empty sledge/light weight. Rest 1 min bwn. or 3x30-45 sec row with increased pace.
then
2 rounds total, 5 reps on each movement and do all 4 movements to other side before switching : R/L
Suitcase Deadlift
Step forward lunge
DB power clean
DB Push Press
Men use 10 and 15kg and Women use 7.5 and 12.5kg on second round.
then when both sides done go for 5 sharp box jumps to 50/60cm. rest 1 min bwn round.

Deadlift+burpee sprints

3x every 4 min (12 min)

5 deadlift
10 burpee bar over
3 deadlift
6 burpee bar over
1 deadlift
2 burpee bar over

Vaihteluviikko

25min laadukkaasti

3-5 Korkeaa boxihyppyä
1-2 Köysikiipeilyä
6 C&J 2x KK
90s Kevyt kone tai hölkkä

Warm Up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one, pakara kuminauha)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

With Double Dumbbells 3 rounds of 5 reps each movement, increase weight each round
Deadlifts
Hang snatches
Thrusters
3+3 lunge elbow strech
3 inch worm with push up

2 rounds:
5 Wall squats (slow tempo)
10m Lizard walk
5+5 Windmills with KB
5+5 Bottom-up press wit KB

With barbell:
2x5 unbroken sets of “Bear
Complex”
= power clean + front squat +
push press + back squat + push
press

3 rounds

• max push-ups
• 1 min rest

Do as many reps as you can