4 sets:
8 Tempo Good Mornings 50X1
- Tempo 50X1 (5sec down, no pause, explode up, 1sec pause on top)
- Rest 90-120sec btw sets

5 sets:
8 Tempo Romanian Deadlifts 30X1 @60-65% 1RM Deadlift
- Rest 3min btw sets.
- Tempo 30X1: 3 sec down, 0 sec pause, Xplode up, 1 sec at top

5 Sets:
4 Weighted Pull-ups
10 Barbell Bicep Curls
- Rest 2min btw sets

Build to a Heavy Single

4-5 Rounds not for Time
15 Step Back Lunges (Each Side)
30 Double Unders
15 Box Dip/ Ring Dip
30 Double Unders
15 Dumbbell Z Press (2 x DB)

3 rounds as a primer
5-10 kip swing between bands
5-10/ hand ”kirppunosto”

For Quality 3-5 rounds
3 kip swing + 3 kipping knee raises + 3-5 kipping t2b
- rest 90sec

EMOM 12
1. 3-5 strict knee raise + 10-20sec tuck hold
2. 20-30sec hollow hold
3. Handstand walk practice 45sek

AMRAP 8
2-4-6-8..
- Toes to Bar/ leg raises
- DB snatch

AMRAP 5:
21 Double Unders
9 Burpees

Directly Into...

AMRAP 5:
Max Meter Row

Directly Into...

AMRAP 5:
21 Double Unders
9 Burpees

AMRAP 20:
10 Handstand Push-ups
30 Double Unders
16 Step-Back Lunges (Dumbbells Front Rack)

[Kilos = 22.5/15]

Light Option

Emom 20min

1. 10-12 Dumbbell Shoulder to Overhead
2. 15-25 Double Unders / Single Unders
3. 12-16 Step-Back Lunges (weight option)
4. Rest

Basic Strength

4-5 Rounds:
10 Hip thrust (With weighted barbell)
10 DB/ KB Shoulder Press (seated)
10 Sissy squat (KB)
10 Bent over Row (DB/ KB/barbell)
10 Weighted sit up
-> 30-60s Rest Between the movements!