5 x 1 rep @70%
*New Set every min
*Perfect reps!

Maastaveto korokkeelta 4x8x60%
-esim 1 kumiharkko

Suorinjaloin maastaveto 5x10x30%
-jokainen toisto lattiasta/stopilla

Bulgarian Split Squat Jumps 3x5 / jalka

Jalkojen nostot maaten 4x25

EMOM x 12 MINUTES
MIN 1 - 3-5 Strict (Chest to Bar )Pull-Ups
MIN 2 - 8/8 Slow SA Dante Rows
MIN 3 - :50 Run, Bike or Row (Easy Pace)

3-4 rounds, superset of:
12 Hip Thrusts, go heavy (try to hit at least the same weight than last time, about a week ago)
15 Barbell Good Mornings, pick load
- Rest 2min btw sets

3x3 Back Squat @90% of days 3RM
- Rest 2-3min btw sets

"Teams of three"

3x8min (2min rest)
One at the time, AMRAP

a) Rowing 20/15 Cal.
b) Sled Push 80/60kg
c) Assault Bike 10/7 Cal.

IN TEAMS OF 2...
AMRAP x 25 MINUTES
60 Partner wall ball over the rack
30 Synchro Air Squats
30 KB Sumo Deadlift High Pulls
30 Partner wallball over the rack
30 Cals Bike/Row/Ski
30 KB Sumo Deadlift High Pulls
P1 & P2 complete Squats (30 each at same time) . All other movements are split as needed.

OPTIONAL FINISHER
3 SETS
10 Tuck-Up + V-Up
15 Ring Face Pulls
1:00 Barbell/DB Gun Hold
-Rest As Needed b/t Sets-

3-4 rounds:

15-20s echo sprint, rest 2-3min between sets

• Hang squat cleans for 10 minutes. 2+2+2 (hip/power position, above the knee, below the knee).
• Squat clean doubles from the ground. Work your weight up as long as form allows (10-15minutes).
• Single lifts. At least 20 singles that are above 70% of your one rep max. Don't go too heavy.