Complete @ increasing pace
3:00 Air/Echo bike + 3:00 Row
2:00 Air/Echo bike + 2:00 Row
1:00 Air/Echo bike
+
2 rounds
5/side Half kneeling press
10 Hollow rocks
5m/side Front rack duck walk
10 Pike T-extensions
+
2 rounds @ increasing pace
10/7 (cal) Row
5 DB box step ups, 24/20″
3 Strict Handstand push-ups
10/7 (cal) Air/Echo bike
5 side DB Deadlifts
5 Box jump overs

– Rest 1:00 between rounds –

3 x AMRAP10, rest 3

A)
500m run
rest of time:
10 cal row
15 wallball
50 su

B)
500m run
rest of time:
10 cal ski
15 v-up
50m DKB farmers carry

C)
15 cal row
15 box jump
10 cal ski
10 DB devils press 1x22,5/15kg

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

Alternate C1/C2

C1. Seated KB strict press – 3 to 4 x 8-10 @ RPE 8-9 (1-2 RIR), rest 1:00 before C2

C2. Meadows row – 3 to 4 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before C1

4xEMOM5 1min rest btw emoms

A) SHSPU

1. X

2. X+1-3

3. X+2-6

4. X+1-3

5. X

B) HSPU
1. X

2. X+3-6
3. X+6-8
4. X+3-6
5. X

C) Wall walk

1. X

2. X+1-2

3. X+2-4

4. X+1-2

5. X

D) Handstand hold
1. X

2. X+5-10s
3. X+10-20s
4. X+5-10s
5. X

5 x e90s:
4+4 BB deficit reversed lunge

3 rounds of:
8-10 BB romanian deadlift
10+10 KB side bent

EMOM12:
1) ski / row
2) box jump over
3) ddb hang squat clean
3) du / su

Movement specific prep

2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
5/side Elevated Ankle Lunge
7 Handstand shrugs
+
2 Rounds
5 Scapular pull-ups (hold at top for 2-sec)
0:20-0:30 Wall facing flutters
5/side Cossack squat
+
2 Rounds
6-10 Small scapular rolls for control
0:20-0:30 Handstand “small” steps
10 Tactical Ankle Rocks, alternating
+
2 Rounds
6-10 Small scapular roll to butterfly pull-up drill
0:20-0:30 Handstand transition steps
5/side Pistols to a band

Korttipakkatreeni (pakassa kortit 5-14)

Hertta:
- Am. heiluri
- Askelkyykky / jalka
- Sit up vatsat

Ruutu:
- Rive / käsi
- Kyykkyhyppy
- Kylkikiertovatsat

Risti:
- Työntö / käsi
- Maljakyykky
- Jalkojennosto, t2b tangossa

Pata:
- Tempaus / käsi
- Kyykkypito seinää vasten + 20 sek
- Lankkupito + 20 sek.

Jokeri: 10 x burpee

Kortin maa kertoo liikkeet (kaikissa 3) ja numero toistojen määrän.

hip & spine mobility

pallof press w. arm raises 3x10/10

90/90s hip raises 4x6/6

push up to pigeon & back 3x5/5

KB windmill 3x3/3

hanging windshield vipers 3x5/5

hip airplane 3x8/8

20 min mobility for lower body

---

EMOM12 (work 0:30 / rest 0:30)

1. Goblet squats

2. Burpee box jumps

3. Kb swings

---

3 rounds:

15 hollow rocks

10 V-ups

8 strict hanging leg raises