Hip Thrust 4x12
Pull ups 4x8-10
Diagonal Stretch 4x5s + 5s hold on last rep.

3:45 sets
22 minutes

15 min for quality
1,5 Turkish Get Up
10 m OH walking lunge
Single arm Russian swing
Switch side and repeat

Deload week.

Practise t2b, focus to get consistent kipping movement.

Vauhtipunnerrus 2RM ja 3x2@80% 2RM

3 Rounds of:
20 Box Jumps
16 KB/DB Snatches
12 Burpees

• Buy out 30 Toes-to-bar

Back Squat 3RM

AMRAP 18

Front squat 60/40kg (floor)
TTB

First round
3+3
Second round
4+4
Third
5+5
......

Scissor Jumps
Hollow Rocks
Rotating Squat Jumps
Abmat crunch
Candlestick burpees
Burpees

Round 1 20:10 x 2 per
Round 2 30:10 x 1 per
Round 3 Trainers choice

16 minutes

10-9-8-7-6-5-4-3-2-1

For time
27-21-15-9
Pull ups
Hang squat clean 50/35kg
GTOH 50/35kg