4 Rounds (20min):
1 min Bike
1 min Walking lunges
1 min Row
1 min Alt. KB clean & strict press / KBS 16/12kg
1 min Rest

Rest 5

4 Rounds (20min):
1 min Ski
1 min Plank 30sec + reverse plank 30sec
1min Run
1min Burpee KB snatch alt. arms / KB taters 16/12kg
1min Rest

Complete as many rounds and reps as possible in 13 minutes of:

• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Sivutaivutukset 2x20 / puoli

Painijan kyljet 2x20

Em.liikkeiden järjestyksellä ei väliä

Maastaveto 2x10x70%

Bulgarian split squat 4x10 / jalka

Liikkuvuussetti 3 kierrosta
-painijan rulli x 10
-painijan rulli + venytys x 10
-karhunkävely x 1 (etuperin / takaperin)
-lonkan koukistajat 30s venytys / puoli
-nivusten venytys kyykyssä 30s
-lantion "pyörittely" kyykyssä 30s

Strength:

Pull up 3-3-3-3-3 V.1
Jokainen sarja mahdollisimman raskaasti.

Conditioning:
10 Rounds of nate:
2 MU (bar or ring)
4 Strict HSPU
8 KB swing @32/24kg

Huom!
Voit tehdä treenin aikaa vastaan tai for quality.
Skaalaukset:
MU->Bar mu with rubberband
Strict HSPU->kipping

Accessory:
4 Sets:
8 Ring row
30sec Rest
14-16 Alt. DB bench press ( 2 x DB)
1min Rest

Core 3-4 rounds:
20sec L-sit/knee tuck hold
10 V-ups
8/8 Side plank rotations
1min Rest

3 rounds

400m row

21 kb swings 32kg/24kg

12 C2B

you go, I go...

3 Power clean (60/40kg)
5 HSPU
7 Box jump

• Go by feel.

4x
3min ON/1min OFF

AMRAP
12 Hang Power Snatches 42,5/30kg
12 Bar Facing Burpees
12 Thrusters 42,5/30kg
12 Pullups

*countine where you stopped

Maastaveto 1x97,5%
-viimeiset nousut ”ykkösinä” esim 80-90-97,5%

Stoppiveto 5x3x75%

Kapea penkki max3

Kapea penkki 3x3x90% max3:sta

Wall Sit: 4 x 20-30s. Rest 30s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm up:
2 x 10 Front squat
2 x 10 Clean pull
3 x 5 Muscle clean & shoulder press
3 x 5 Power clean & push press
3 x 5 Squat clean & Split jerk

Every 2.30min x 4
Power clean + Squat clean + 1 Split jerk
1. @50%
2. @60%
3. @65%
4. @70%

Rest 1min

Every 3min x 8
Squat clean + Split jerk

1. @75%
2. @80%
3. @85%
4. @90% 5-8. Find your daily max