For time:
45 Thrusters 30/42kg
45 Pull ups
45 Push ups

Floor Bench (Jerk Grip)

3-2-1-3-2-1 AHAP

SO 3:00

Btw. sets 8 x Dumbbell`s Bent-Over Row@Moderate Weight

Sumo Deadlift: 5-4-3-2-1+. Rest 2:00-3:00

• After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM.
• Option: 5 x 5. Rest 2:00

"Mörkö Strongman" work for 30 minutes

Ski erg 20/16 cal
Box step overs 20 reps 20/15kg (levy edessä)
Sled push 40m (raskas paino, mutta sellanen joka vielä liikkuu)
80 m farmers carry raskaat DB/KBs

6+6 lunge press,
6+6 DB Row

30-25-20
Medball squat cleans 20/14,
Double unders,
Sit-ups

Mobility

Mobility

1) Ultra Wide Stance High Box Squat: 6 x 4. Rest 2:00
- Use a moderate load for all sets
- Focus on perfect technique

2) Glute Hip Thrust: 5 x 6-8. Rest 90s.

3) DB 1 1/4 Split Squats: 3 x 8 ea. Rest 60s.

4) Serratus Crunch: 4 x 10. Rest 60s.

Find your 3 RM deadlift of the day