5x3
@75-80%
Rest 2-3min.

Maastaveto 5x2x85%

Suorinjaloinveto sumolla 3x6

Salkkunostot 3x6 / puoli

air squat x 40
KB swing x 30
box jump x 20
push up x 10

• 45s. Row/Bike - Walk out + Push up
• 45s. Row/Bike - Reverse Lunge + stretch

• 45s. Row/Bike - Ring row w/ Active shoulders

• Mobility

• 2-3 rds:
  4-6 Pull up
  4-6 Bench press

B.
W. Pull up
4x4
Rest 2min.

Bench press
4x4
Rest 2min.

C.
5 rounds:
EMOM x20:
1.) Row
2.) Handstand walk / Practice
3.) Bike
4.) Toes to bar

• You choose reps.
• Go easy/moderate pace.

3x
20/16cal c2bike
20 air squat (GO FAST!)

rest 1-2min between sets

5x2

• Build to a heavy set.

Weighted Pull up
4x6
Rest 2min...

Wod
15 min amrap
Teams of 3 or 4
Row 125m
Hard effort

For time:
45 Deadlifts (70/52,5kg)
30 Hang Power Cleans
15 Squat Cleans

Timecap: 10 mins
Beginner Option: AMRAP 8: 8 Deadlifts + 8 Goblet Squats + 8 Squat Thrusts

Extra credit: Dumbbell Glute Bridge: 4 x 15. Rest 60s.

Back Squat
Build to a 2RM in 7 sets. Rest 2:00
- Shoot for a small new PR
- Option: 5 x 5 @moderate weight