3-4 rounds:
8+8 Windmill (KB)
10 Straight legged reverse crunch

3 Wall walks
1 Rope climb 4m (standing take off, no jumping)

4 Rounds For Time:
20 Push Ups
15 Deadlifts 61/42
10 Hang Power Cleans 61/42
5 STOH 61/42

Lämmittely:

50 GTOH
30 ilmakyykkyä
50 istimaan nousua
30 ilmakyykkyä

Tempaus polvelta

15 x 1 x 85-90%

Tempausveto, polvelta (pukit)

4 x 3 x 120%

Lantion nosto

6 x 10@raskas

Bulgarian split squat

4 x 6+6@raskas

21-15-9
Double KB/DB press,
Box Dips,
Box Push-ups

3-4 rounds for quality:
30 Abmat sit-ups, hold broomstick behind the neck and sit all the way up
20 Superman rocks
10 Glute bridges

Kyykky kuorma sylissä 10,10,10,10

nousevat painot, tauot 2 min.

• Other arm holds at the bottom (2=1)
• Feet up 90°
• All sets with same weight
• Go heavy

For quality
30-20-10 calories of some erg
60-40-20 reps of double unders

90s. ROW / AB (easy)

2 rds:
8-12 GTOH w/plate
8-12 OH-lunges w/plate
8-12 Ab twist

45s. ROW / AB (hard)

2 rds:
5-8 Deadlift
5-8 Front squat
5-8 Shoulder press

Mobility:
- Lunge complex: 2x60s.
- Front rack (w/barbell): 45s.
- Shoulder pump: 2x30s.