E3:30 x4:
16 alternating step back front rack lunge
- RIR 1-2 / leg on last set

Vatsarutistukset 3x20
Sivutaivutukset 3x20
- molemmat kevyttä keskivartalon lämmittelyä

Kyykky 1x97,5%

Walkouts’ 3x1 (110-120%)
-eli raudat telineistä, kävely kyykkyasentoon, 3-5s pito ja takaisin telineisiin

Jefferson curl 1x20

Reverse crunches 1x30-50

A1) Front squat 3x3x75%

A1) negative HSPU 4x2, hold 5s in the 90 degree angle then go down as slow as possible
A2) shoulder press 3x3x70%
A3) HS hold 3x30s or HS-walk 3x15m

B1)
10 min AMRAP
10 push ups
10 ab-mat sit ups
10 cal row

AMRAP x 20 MINUTES
3:00 Bike/Ski/Row/Run
10/10 Single Arm DB Push Press @ moderate
5 Leg Lowers with 3s down 3s up tempo each rep
20 Up-Downs
RPE 5, Take it easier today

EMOM x 8 MINUTES
1 Power Clean + 2 Hang Power Clean
- Build weight each set. Start Light and build to Moderate+.
- RPE 6

3 rounds for reps
1min max. reps wall ball 20/14
1min max. reps sit-up
1min max. reps burpee box get-over 40"
3min rest

Warm Up
2 rounds
2 min air bike (add speed during 2 min)
10/10 bulgarian split squats
20 db snatch
20 alt leg v-ups
then mobility and warm up sets for squats

Strenght
FS/BS Squat Program Practise 7
3 sets 4 FS + 8 BS @70-80% of 1rm
rest 3-4 min bwn sets

Metcon
7 min amrap
60/48 calories row, bike erg, run OR 50/40 cal air bike (max 3.5 min cardio)
40-50 barbell thrusters, empty barbell
max reps pull ups / ring rows in remaining time (goal is to use 1-2 min for these!)

Warm-up: Easy row/ski/assault bike for 6 min + 10 min movement specific warmup

A:
8 min amrap:
20 c2b
20 kb swing 24/20
20 wb
20 front squat 70 kg/50kg
20 burpee over box

B: Rest 3 min after A and then you have 6 minutes to find days heavy hang clean

Cool-down: Easy assault bike for 5 min + 5 min mobility