3-4rounds:

3-10 strict pull + 10-15 GHD hip extension/ or good morning after each set of pull ups

Hang squat clean 8x1x75%

Bench press 5x5
* -nouseva paino
-lepo 3-4min sarjojen välissä*

4 supersets:
8 Hip Thrusts
1min Sorenson Hold
- Rest 2min btw sets

Remaining time:
Easy jogging, rowing, skiing, biking (recovery / cooldown).

100 hand-release push-ups
100 front squats (34/52 kg)

Scaled WOD
For time with a partner:
80 push-ups (matala tanko)
80 front squats

IN TEAMS OF 2 OR 3...

AMRAP x 12 MINUTES

Max Meters Row/Bike/Ski*

*Alternate Partners as needed to complete the most meters in the time period.

2-3 rounds:

10+10 curtsy lunge
20-50 DU

Treeni 3 (test week 1)
Warm Up
3 rounds
1:00 Cardio (add speed)
10 glute bridges
2x20 cossack squats / 1x10 air squats + 10 squat jumps
2x10+10 strict press / 1x:30s wall walk hold
10 v-ups

Strenght
1-3 rm back squat (20 mins)
1-3 rm shoulder press (20 mins)

In 15min:
Build to days heavy 1 rep Power Snatch.