A)
Superset x 3 rounds
Close Grip Push-Up x 8-10
Rest 60s
Plate Front Raises x 12-15
Rest 60s
- Add weight on the back for push-up if possible.
- Improve on last week if possible

B)
Elbows Out Landmine Row
3 x 6-8 each. Rest 60s

6-4-2-2
Front Squats

• Bar taken from the FLOOR! Squat clean counts as first rep if you do that.
• Start Moderate and build to workout weight or slightly above.
• RPE 7

PERFORMANCE
10 ROUNDS FOR TIME
20/15 Cal Bike/Row/Ski
5 Toes to Bar
5 V-Ups

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FITNESS
10 ROUNDS FOR TIME
15/12 Cal Bike/Row/Ski
5 Kipping Knee Raise
5 V-Ups / Tuck Ups

• RPE 8
• 20:00 Cap

Back Squats @ 1111
3x5

-Keep weight light across all sets.
-This is a Deload Week.
- RPE 5

PERFORMANCE
2 ROUNDS FOR TIME
50/40 Cal Bike/Row/Ski
40 KB USA Swings @24/16kg
30 KB Goblet Lunges
20 Burpees
25/20 Cal Bike/Row/Ski
20 KB USA Swings
15 KB Goblet Lunges
10 Burpees

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FITNESS
2 ROUNDS FOR TIME
40/30 Cal Bike/Row/Ski
40 KB USA Swings @16/12kg
30 KB Goblet Lunges
15 Burpees
20/15 Cal Bike/Row/Ski
20 KB USA Swings
15 KB Goblet Lunges
5 Burpees

• RPE 7
• Daily Video: https://vimeo.com/800814641

RX:
16min for Q:
5 strict pull up
3 wall walk
10 v-up

Scaled:
16min for Q:
5 strict pull up with low bar or band
1-2 wall walk
10 tuck up

RPE 3.5 Huom! Tee liikkeet mahdollisimman laadukkaasti!

8min rauhalliseen tahtiin

10-20 potkuttelu kuperassa kivessä
10 jalkojen nosto L-istunnassa

Deadlift 5x3 @80%++

5 heavy singles. Rest 2-3 minutes between reps.

For time
10-9-8-7-6-5-4-3-2-1
Handstand Pushups
Pull-ups
Pistols (each side)
Toes-to-bar