2 Rounds:
30 total Front Rack Reverse Lunges 60/42.5kg
15/10 Calorie Bike/Row/Ski
Rest 3:00
- Goal: Very hard effort. We apologize in advance to your legs “¯(ツ)/¯“

Timecap: 12 mins

Rx+: 70/52.5kg

Extra:
Double Leg Banded Hamstring Curl
Accumulate 100 reps

Box Squat
EMOM 8: 3 Reps.
- A bit heavier than last week again
- these are speed sets to a parallel box with a wider than normal stance

Box Squat
EMOM 8: 3 Reps.
- these are speed sets to a parallel box with a wider than normal stance
- moderate weight

Single Leg Glute Hip Thrust - Foot elevated on a bench: 3 x 10 each 1s hold at top. Rest 60s.
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 Kierrosta:
6-8 Punnerrus V.1-2
30s Lepo
6-8/6-8 Yhden käden kulmasoutu V.1-2
30s Lepo

Maastaveto 80% x amrap
-viimeiset nousut 50%, 60% 70% x 5

Etukyykky 5x10
-noin 30% takakyykyn maksimista

Suorinjaloin maastaveto 2x15 / jalka
-yhdellä jalalla

7 Rounds for time:
7 Burpees
7 Push-ups
7 V-ups
7 Sit-ups
7 Air Squats
7 Lunges
7 Pull-ups

TC 21min

For time:
10 Power Clean & Jerks @60% of days 1RM

Rest 2:00
Repeat

• Goal is to go unbroken touch and go reps. Try to find good rhythm and flow.

In 15min:
Build up to days 1RM Power Clean & Jerk

3 rounds for quality
5 pass throughs
3+3 tgu with wall ball
10 s L-hang
5+5 bent press 24kg/16kg