3 - 3 - 3 - 3

4x8 Push Press

3 Rounds:

YGIG

5 x Back Squat (3-position stop)

YGIG

5 x Romanian Deadlift (No contact pause)

Add weight to previous week / AHAFA

50 min of low intensity work:

1min : 1min

0-10min) Row - KB Windmill
10-20) Shuttle run - OHS w/stick
20-30) Single Under - Lying pass overs w/stick
30-40) Bear walk - Perfect Stretch
40-50) Plate Squat - Dead hang / dead hang w/feet on ground

HR around 60-70%

200 m run

15-12-9:

• squats
• push-ups
• ring-rows

200 m run

E90s, hang snatch wave
3-2-1
3-2-1
3-2-1

3 Rounds YGIG

15/12 Cal row
12 Air squats
9 KB swings 32/24 kg
6 Burpee box jumps

Timecap 15 min

11:00–15:00 “Paljonko nousee rinnalle?”

Clean 1RM

For 20min:

clean doubles

• 8-10 sets

5 rounds for time:

• 25 DU
• 5 Bar MU

Rest 2 minutes

5 rounds for time:

• 6 Handstand push-ups
• 9 V-ups