3 rounds
0:30 jump rope
10 walking lunges
5 inchworms

Strength
Back rack reverse lunges
E2MOM x 6
12 reps (6 per leg) @ 40% 1RM back squat
*weight stays the same throughout

8× 5min/ 1min lepo

1)
Kone
2)
8+8 Boxiaskellus
5-7 ST2B
8+8 Sivutaivutus KKlla
10 Suorinjaloin mave

Emom x5 @50%
Power Clean
Front squat
C&J

Every 90s 5rounds 80%
Power Clean
C&J

Every 2min 85-100%
C&J

Mobility

6 Kierrosta laadukkaasti

1-3 Köysikiipeilyä
8+8 OH-askelkyykkyä käsipainon kanssa
1 min Konetta tai hölkkää helppoa vauhtia

A) Front Squats
3 x 3 @3-5% heavier than last week, every 90s.

B) RDL
3 x 8-10. Rest 90s.
– perfect slow & controlled reps with a moderate load.
– 2,5-5kg heavier than last week

"1) Push Press: 5-4-3-2-1+. Rest 2:00
- Build to a 1RM
- Option: 7 x 4 only adding weight if form permits.

2) Band Rows: 4 x 15. Rest 60s. "

Narrow stance front squat to a low box
8x2r @ 80%
Go every 60s.

Warm up lifts:
2x5r @ 50%
2x3r @ 60%
1x2r @ 65%
1x2r @ 75%

4 RFT
8 Deadlift 80/60kg
400m Run
12min time gap

If you scale running, follow these guide lines
Airbike: 30/24cal
Row: 500/400m

HS walk practice 12-15 mins
- weight shifting practice
- Shoulder taps (wall, box)
- kick ups to handstands ( hold 10-15 sec )
- HS side walk around box