4 rds for upper body push/pull

Jerk Grip bench press 5 reps AHAP
rest 1 min
supinated grip bent over row 10 reps
rest 90 sec

In 10 minutes

• 2 x snatch grip bent over row + dumbell side laterals (10+10)

6 rounds for reps and quality:

• 30 seconds of box jumps (60/50 cm)
• 30 seconds of V ups (

)

10 second transfer time during movements

3 Rounds:

5 x Shoulder Press (2 sec pause at the bottom)

2min rest

5 x Chin Up (2 sec pause at the top)

2min rest

Add weight to previous week / AHAFA

50min @ 60-70% HR

Hietsu / Sörkkä Run
Start and end with 5min walk

then on remaining time:

Repeat for quality:
10 x Good morning
10 x Hollow Bicycle
1min Front Rack Carry
10 x Ring Row
10 x Push-Up

L-pull-up
10-9-8-7-6-5-4-3-2-1
Ring push-up
1-2-3-4-5-6-7-8-9-10

This is not for time, just do the work!

3 x10

Add weight if needed.

For time:

• 1000m row
• 800m run
• 400m farmers walk (pick weight)

10-15 mins working on pull up tech

AHAP, but keep set weights as close as possible to each other, do NOT "work up" to a heavy 3RM!