Deadlift

1x3@75%
1x3@85%
2x3@90%
1x3@92-95%

SO 3:00

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice
2) 10m Seal Walk
3) Single Arm Handstand Hold, try both hands!
4) 10m Dragon Squat
5) 1-3 Skin the Cat
6) 10+10 Banded Bulgarian Split Squat (loaded if needed)
7) 20-40 kcal Airbike/Row/Run/Ski

30 HSPU
40 hollowrocks
30 barbell bent over row (you choose the weight)
40 abmat sit ups
30 ring push ups
40 shotguns
30 pull ups
40 mountain climbers

Scale the reps if needed.

Overhead squat
5x5@moderate weight, good quality

3 rounds for quality

*5+5 archer push up on rings
*10 Straight arm banded pull downs in hollow position (on a video rings are used, but also a wooden stick can be used + 2 rubber bands)
*10 V-outs on rings
*30 sec wall supported hand stand hold on parallets (DBs)

[Archer push up on rings](

)

Split Jerk triples
Main focus on technique and no fails.

16 min AMRAP with a partner:

In turns, complete as many rounds as possible

30 DU
10 double box overs (60/70cm, two boxes next to each others)

Other partner completes the DUs and boxovers while other partner rests.

Clean 1RM

Push press every 3 minutes
3 reps V1

-pikkasen nostetaan viime viikkoiseen

“Hand Brake”
30-25-20-15-10-5:
Calorie Bike*
*After each set, 1 round of:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups