BULGARIAN SPLIT SQUAT + BENT OVER ROW
3-4× 3 reps/leg +3@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

6×3@75%, 3+ reps@75%, rest btw sets 2-3min

3 x e3m:
6 chin up @ RIR 3
6 deficit box pike push up @ RIR 3

chin up->banded chin up->negative chin up
deficit box pike push up->box pike push up

7 min for quality:
40s easy erg
6-10 medball snow angel with small plates
6+6 DB single arm overhead reverse lunge alt.
6+6 pigeon stretch with rotation

medball snow angles with small plates:

Min. 1: power cleans
Min. 2: shuttle runs
Min. 3: rest
– Power clean load is 70-80% of 1-rep max.
– 1 shuttle run is 25 ft down and back.

4 x 6 backsquat

6 SETS
7 Deadlifts @115/80kg
15/12 Cal Bike/Row/Ski
-Rest 1:30 b/t Sets-

Score is Slowest Set

Choose a weight you can go unbroken and do not spend more than 45s-1 mins on the machine! Go hard on the machine.

Total timecap: 17 mins

1+1@up to 100 - 100+%, jerk-%, rest btw sets 2min

6x 2min ON 2min OFF

A) 4 Mavea 4 Bar facing burpeeta
55-60%

B) 7/9 Cal 4 Devil's press (yhden käden)

4 rounds:
1 min. On, 30s. Off

1. Box step ups
2. Row for calories
3. Burpee pull up/Burpee to target
4. KB thruster @20/12kg
5. Wall ball
6. Du/su

Rest 90s. Between rounds