Basic Endurance 45 Minutes

5:00 Cardio

3 Rounds:
0:30 Wall sit
1:00 Plank Hold
0:30 Deadhang

5:00 Cardio

3 Rounds:

20 One Arm Kettlebell Swing, alternating
10+10 Suitcase Deadlift
15 Kettlebell Squat

WARM-UP



3x

:45s Ski erg
20 Banded pull aparts
15 Medball bearhug squat jumps
12 Rolling tricep extensions
10+10 1-Arm kettlebell deadlifts
5 Caterpillar burpees
10+10 90/90 hip openers

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STRENGTH

Back squats,
8 @ 64%
8 @ 66%
8 @ 68%
8 @ 70%

Front squats,
2 x 5 @ 72%
2 x 5 @ 75%
5 @ 77%

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ACCESSORY

Bulgarian split squats,
4 x 12/12 (hard)

Reverse hyper,
4 x 12 (hard)

Standing 1-arm behind the neck tricep extensions,
4 x 12/12 (hard)

Pull-ups
4 x Max reps (Use bands if needed)

Sandbag bearhug hold
4 x 1:00 min (hard)

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(OPTIONAL) CONDITIONING



4 Rounds for time:
20/15 Calories ski
15 Dual kettlebell deadlifts, 2 x 32/24kg
10 Kettlebell facing burpees"

Skill practise: Handstand Push-Up

Cartwheels
Headstand balances
..
HSPU kipping
HSPU triplets with deficit

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Post three highest sets in cm

PK 2 hölkkää 40-45 min.

A, Find daily max of the following complex in 12 mins !
Push jerk + Split Jerk daily max

B,
“Incredible Hulk”
Amrap 20mins
Partner wod
5 Deadlifts @70/47kg
5 Hang Power Clean
5 Front Squat
5 Push press
5 Back Squat

One person completes a full round then switch!
Goal : unbroken each round!

Every 2,5min 5rounds

1 Clean & Jerk

Barbell Bicep curls:
3x 12reps
90 sec rest between sets

With partner, for time

1 Run
2 Front squat 40/60kg

3 sHSPU/ hr push up+ Shoulder tap

4 MU/C2B / pull up

5 push Jerk
6 power Clean 

7 Burbee to the plate

8 WB
9 KB swing 24/32kg

10 T2B 

11 HS walk

12 pistols

1) HS Against the wall 5x60s
2) Partner assisted Ring MU or Ring Row Mu 4x5

3) Partner WOD YGIG
10 partner deadlifts 160kg/120kg
20 syncro T2B
30 partner over burpees
10+10 clusters 50kg / 35kg
20 weighted sit ups with partner 10kg/5kg
100m partner carry
40cal Airbike