Skill training of:

Pistol Squat
Handstand Walk

EMOM 10 min

Every minute on the minute for 10 minutes, alternating:

Even: 8-16 Pistol squat
ODD: 5 m HS walk / 14 shoulder taps

0-15
7 min easy row
Remaining circle through
Plate windmill 5 per side
Plate carry oh 20m per side
Hang 20sec

15-30
7 min ski easy
Remaining
Lunge w/ stick pass 20m
Wall squat slow 10
Kumpparin yli 20

30 - 45
200m Farmers carry
Remaining
kb side bend 10/10
30 sec superman hold
Easy jog around gym x 1

A.
Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)

B.
Complete as many rounds and reps as possible in 10 minutes of:
9 Power Cleans (155/105 lbs)
7 Chest to Bar Pull-Ups
5 Burpees

3 rounds
70kg/50kg
2 cleans
2 hang cleans
2 front squats
2 jerks
2 OHS
50 DUs

5 rounds
30s HBH
30s HS
30s ABH
30s support on rings
30s hang
30s rest

5 Minutes of ”Recovery” of your choice:
– Light Foam Rolling
– P. Breathing
– Light cyclical work ie. bike, row, jog or light sledpull x 5 minutes

Turkish get up (left arm) x 1
KB waiter walk (left arm) 20m
Turkish get up (right arm) x 1
KB waiter walk (right arm) 20m
one KB single leg deadlift x 5 (left)
one KB single leg deadlift x 5 (right)

Optional Accessory:

Gymnastic Ab-Work

1-2 rounds, go by feel

Rive + työntö 2x(1+1)@70%, 2 x(1+1)@75%, 2 x (1+1)@85%, 1+1@90%

Työntöveto 3x2@105%

Etukyykky 3x3@75%

Lisäpainolankku 4 min, 0:15 on, 0:15 off