300cal ROW (Bike)
150 wallball
150 kbs
150 SitUp
150 Burbee Box Over

for time.

5min Row/Airbike/Bike/Ski
Then 2 rounds with an empty barbell for 5-10 reps:
1) Deadlift or Romanian Deadlift
2) High Hang Power Clean
3) Front Squat
4) STOH
5) Bar over Burpee

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Thoracic Flow video and/or 5+5+5 Wall Squat video

6 x DL tempo 6010
rest 3min btw sets

Goblet Squat 4x10
tempo 2010
rest 2min btw sets

AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

120 DUs
25 box overs 60cm/50cm
20 pistols
20 C2B
20 ring push ups
20 T2B

WU 3 rounds:
12 KB Deadlift
12 Air Squat
12 AbMat Sit-Up

Back Squat:
1x5 60%
1x3 70%
1x3 80%
1x2 90%
1x2 95%
1x2 100%

New set every 3min.

Pieksäjäiset laji 1B:
10min AMRAP with partner:

10 Synchro burbee (box jump overs)
10-15-20-25-30-35… Synchro goblet squats

Round Every 3min for 3 Rounds (9min)
9 Thrusters 43/30kg
12 Wall Balls 9/6kg
15 Toes to Bars

Optional Accessory GYMNASTICS by Erik Niemi.
Quality before quantity. Perform movements with RPE 3-4: challenging but doable and repeatable.

1) Headstand leg lifts 5x5 video
-tuck straddle pike

2) Practice headstand kip into push up (without wall) for 5 min video

3) Handstand shoulder shrugs 2x10 video

4) Wall walk aways x10 video
-from inverted L-position to diagonal handstand
-feet on box or wall facing handstand

5) Kick up to handstand for 5 min video
-if you're feeling more confident with the kick up, try pressing to handstand with a small jump -tuck straddle pike
-the less you jump the more challenging the exercise is

6) Max handstand walk in 5 min

7) Handstand hold + 5 seconds from last week

B2 HSPU 4x10
Rest 1min

Working in teams of 4:
5km bike and 2.5km Row
100 step ups together
5km bike and 2.5km Row

2 working and 2 resting on the machines
Step ups as a team.