3 sets of:
5/5 front foot elevated split squat (front rack)
50 ft walking lunges (farmers carry)
rest 1:30

Barbell Glute Bridge: 5 x 5. Rest 90s.

• Take 3 sets to build to work weight
• Perform all 5 sets with one weight (the ”work weight that was established after 3 ramp-up sets.)
• Hold the top of each rep for a 1 count

4 intervals

Ski erg 15/13 cal
American Swing 15 reps
-rest 90 sec
-max 90 sekkaa aikaraja / intervalli

L1: 28/20 kg
L2: 32/24kg

For time:
30 Double DB Push Presses @50/35
60 Sit-ups
90 Double Unders
20 DB Push Presses
50 Sit-ups
100 Double Unders
10 DB Push Presses
40 Sit-ups
110 Double Unders

• Rx+: @60/40, T2B in place of Sit-ups reps of 40-35-25
• 22:00 Cap

EMOM 12:
MINUTE 1: 15s Hollow Hold (toughest variation possible)
MINUTE 2: 15s Handstand Hold
MINUTE 3: 15 Barbell Rows
MINUTE 4: 20m OH KB Carry each side

2 rounds
10+10 side plank hold with rotation (use light plate or dumbbell)
20-30 SLOW pace mountain climber (try to touch elbow with your knee
rest 2-3 min and repeat

4 sets of:
3 front squat
6 back squat
rest 1:30 between sets
(add from last week or use 65-70% of front squat 1RM)

21 Deadlifts (60/40)
15 Bar over Burpees
9 Push Jerks (60/40)

(Time cap: 10min.)

OHS 5x3

4 Intervals (2 of each)
2min ON/2min OFF
Alt. A and B

A. AMRAP
8 Box Jumps
8 Wall Balls

B. AMRAP
5 Burpee over DB
4/4 DB Hang Clean & Jerk 22,5/15kg