3 sets of:
DB Goblet Squats x 12 reps @4010
Rest 90 seconds
Hip Bridge (on the floor) x 12 @4010
Rest 90 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

merkkaa Goblet painot

2-3 rounds of:
12-15 kb swings
5-8 strict ttb / leg raises / knee raises
5-8 kipping ttb / leg raises
Rest 2-3min

Shoulder Press
1x3 @60%
1x3 @70%
1x4 @80%
1x3 @90%
2x5 @85%

For time:
100 Double Unders
50 Wall Balls
35 Pullups
100 Double Unders
25 Wall Balls
15 Pullups
100 Double Unders
20 Wall Balls
10 Pullups

A) 2x
In a 2min window
Row 500/400m + ME Squats
(rest 2min)

B) 4x
New set every 2nd minute
15 Burpee Box Jump Overs

C) EMOM 8
(1) 30-50 Double Unders
(2) 15-20 Wall Balls

D) 8min AMRAP
15 KB Swings 24/16kg
20m One arm Overhead Walk
15 Goblet Squats
20m One arm Overhead Walk

Ring Rows with pause: 4 x 10-15. Rest 60s.
- Option: wear a vest + elevated feet
- Pause for 1 second at the top

3 rounds
5 C2B
2 BAR MU
5 SB Dips
5 T2Bs

EMOM 8
alt.
(1) 15-20 Wall Balls
(2) 30-50 Double Unders

rest

EMOM 8
alt.
(1) 8-12 Strict Toes-to-bar
(2) 8-12 Double KB/DB Bent Over Rows

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 5-10sec Sing Arm Handstand Hold
2) 10 Banded Bench Press
3) 60-90sec Active/Passive Hang
4) Bridge Hold
5) Round of DT With double KB (12 Deadlift + 9 Hang Power Clean + 6 Jerk)
6) 5-10 reps heavy Sandbag/Slamball Squat

Box Squat
5x3
90-120s. Recovery