10 Single KB Front Squats 24/16 kg R
10 Single KB Front Squats 24/16 kg L
20 Air Squats
15 Single KB Suitcase DL 24/16 kg R
15 Single KB Suitcase DL 24/16 kg L
20 Walking Lunges

Accessory work for core

3 rounds, rest as needed

1) 10-15 Sit-Up
2) 60-90 sec Plank Hold

Focus on quality!

Every 4:00 x 5 Sets:
5 High Box Jumps @75/60cm
10 Back Rack Reverse Lunges @70/45kg
40m Heavy Farmer Carry

• barbell from rack

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed:

1) Hollow Rock 360
2) 5 Rower Pike-Up
3) 60sec Wall Squat (loaded if needed)

RPE 3

Optional Accessory:

CONDITIONING

7min AMRAP:

12 Wallball
24 DU

RPE 3 to 4

Target: unbroken sets

Takomo Weightlifting C&J

Optional Accessory

STRENGTH

3-4 rounds, rest as needed

1) 10+10 Single Arm Lateral Raise
2) 10 Double KB Prone Row

RPE 3+ to 4

6 kierrosta

10 Varpaat tankoon
20 Kyykky
30 Kahvakuula heilautusta
400m Juoksu

AMRAP 10 min:

20 Alternating Dumbbell Snatches
20 Air Squats

4 Rounds (alternate between A and B)

Max 45 sec work, 15 sec rest/switch to next station

A.
12/8 Cal Echo Bike
8-10 Jumping squats
12/8 Cal SkiErg
7-10 Burpees
15/10 Cal Row or 12/8 Cal SkiErg
20-30 Jumping plates

B.
15/10 Cal BikeErg
8-10 Jumping squats
15/10 Cal Row
7-10 Burpees
15/10 Cal Row
20-30 Jumping plates

Rest 2 min between rounds