30 DU
30 punnerrus
30 RV roikosta 60/40kg
30 Burpee
15min time limit

15min partner workout:

• 3 box over burpee
• 3 power clean 60/42,5kg
• 6 bob
• 6 pc
• 9 bob
• 9 pc

One does one movement at a time. (nr1 does bobs - nr2 does bobs - nr1
does power cleans - nr2 does pc´s - and so on). After the set of nines
start from the beginning.

For 25min:

snatch heavy doubles

Shoulder Press 3x10 @70% of previous
Stick with the percentage!

E5MOM:
Run 400m,
12 DB Snatch,
8 Pull-Ups

Back squat 10x3 @85%

Deadlift (week 2)
70% x 3, 80% x 3, 90% x 3+

Max reps on last but no faliure

5 rounds for time

40 m hillbille prowler push (plyobox)
12 bulgarialan lunge (l)
12 bulgarian lunge (r)

For bulgarian lunge, use dumbbles of 40/30 lb / hand

Keep the dumbbels on your "prowler"

3 rounds:
400m juoksu
21 KBS 24/16
12 Pull-Ups

16/12kg KB or Russian swing
Ring rows (no bands)with
shoulders starting from
ground if possible

Today we need some tools. You need to find a ball of some sort. Any ball (or rock) will do, the harder the better. After you have found your weapon, [do scapular mob with lacrosse ball](

).