WARM UP
250m Row with Straight Legs
250m Row with Straight Arms
500m Row
10 Burpee over Rower
10m 4-Step Walk video
10m Inchworm Walk

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3-5 reps of Thoracic Flow 2.0 video and/or Handstand Shoulder Opener video

Optional Accessory
CONDITIONING

5 rounds for time:

10 Burpee
20 Air Squat
30 DU

RPE 3 to 4

Target: unbroken sets

WEIGHTLIFTING

A: 

Power Snatch + Squat Snatch. Drop and Go.

Every 60-90sec x9

Add loading by feel and find heavy of the day.

B 
With 75-85% of A

3min max rep Squat Snatch

RPE 5 (maximum effort)

Day 1
Kipping & T2B skill

Banded lat pulldown 2x10 video

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Beat swings inside a band 3x10-20 video

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T2B “leg shots” on a target for 5-10 min video
-Check video for instructions

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T2B + beat swings for 5-10 min
-Practice alternating between T2B and swinging on the bar, goal is to keep the same rhythm going on the swing

Tailoring options:
Easier → switch T2B to knee raise
Harder → throw in other bar movements as well (pull up / c2b)

CONDITIONING

21 Deadlift @100/70kg
10m Handstand Walk (5m+5m)
15 Deadlift @120/85kg
10m Handstand Walk
9 Deadlift @140/100kg
10m Handstand Walk

RPE 4

Target <6min

Use only one barbell, and load it yourself.

Tailoring Options
Deadlift→ decrease loadings
10m HSW→ 20 Wall Facing Shoulder Taps

25min

400m soutu/800m pyörä
20 amerikkalainen kahvakuulaswingi
10 etunojapunnerrus

Bodaus - valmentajan valinta

For time:
100 DU
90 Air Squats
80 Push Ups
70 Knee Hugs
60 Wall Balls
50 Burpees
40 Box Jumps
30 Pull Ups
20 Handstand Pushups
10 Turkish Get-Ups

60/40 cal ergo
30 WB UB
Burpee remaining time
rest 4min btw amraps

20/15cal Ergo
8 x Strict HSPU

EMOM x 20

1) row
2) 8 Double DB thruster @22,5/15kg