push up pos. KB pull through w. birddog hold 4x6/6

4 rnds for quality
5 hollow body pos. KB pull over
8/8 side plank banded row
1 slow eccentric C2B
1 wall walk

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä

4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, bs-%, rest btw sets 3-4min

35min bike
Every 5min:
3-5 bmu
10-15 ghd sit ups

• tavoite pysyä pk alueella, rentoo polkemista ja muppeja sisään

Run 800m
50 pull-ups
100 push-ups
150 air squats
Run 800m

TC 40min

10 min for quality:
3 min general warm up

90/90 hip rotation to hip extension
6+6 quad stretch with 1-leg deadlift
10 calf raises
10+10 miniband standing hip external rotation
10 cossack squat

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For total reps

Tabata double-unders

• 8 alternating dumbbell hang snatches

• 8 alternating single-leg squats

• Tabata double-unders

Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

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EMOM 16
Russian heiluri x 12 (raskas kuula)
Rive + työntö x 8 (4+4)
Maljakyykky 2sek pidolla x 10
Renegade row punnerruksella x 8-10 (2 kuulaa)

AMRAP 20
Am. Heiluri x 15
Askelkyykky taakse kuula sarviotteessa x 10
Punnerrus x 10 (kuulan päällä tai lattialla)
High pull + tempaus x 8 (4+4)
Paikallaan marssi, kuula salkkupidossa 30-40sek

FINISHER 3 kierr. ilman taukoa
Heiluri 20sek
Maljakyykky pito 20sek
Vuorikiipeilijä 20sek

2-3 rounds:

10-15 snowangel
10+10 Db seated press

2 rounds:

30s side plank hold (both side)
30s hollow hold
30s superman hold