Warm up 1-3rounds
2-3min easy run
10-20m walking lunge + rotate
10 split jump
10 good morning
*
Running intervals
2-4rounds
800m/4min run
1min rest
600m/3min run
1min rest
400m/2min run
1min rest
200m/1min run
2-3min rest

3 x 2 @75-80% of 1RM
Pidä toistot terävinä!

Bike Ergo

10 rnds.

For time:

12/9 Calories
Rest 1:00 Btw rounds

For time:

Cash in: 50 Wallball
And then 3 rounds:
15 Thruster (42.5/30)
15 Bar over burpee

Cash in: 50 T2B
And then 2 rounds:
15 Thuster
15 Bar over burpee

Cash in: 50 Wallball
And then 1 round:
15 Thruster
15 Bar over burpee

(Time cap: 30min)

Dips ( with dip bar)
5, 4, 3, 2, 1
- Keep feet in front of you, shoulder must come below elbow every set
- All reps must be strict.
- Rest 2 min b/w sets

---

After you're done with all 5 sets of dips, rest 5 min then

---

Chest to bar pull up
5, 4, 3, 2, 1
- Visible touch on the bar, every rep.
- All reps must be strict.
- Rest 2 min b/w sets

---

In both movements reps will go up the next 11 weeks, use weight that you're able to perform with out fails. Weight can be built across.
The reps are going up as follows:
Week 1 - 5, 4, 3, 2, 1
Week 2 - 5, 4, 3, 2, 2
Week 3 - 5, 4, 3, 3, 2
Week 4 - 5, 4, 4, 3, 2
Week 5 - 5, 5, 4, 3, 2
Week 7 - 6, 5, 4, 3, 2
Week 8 - 6, 5, 4, 3, 3
Week 9 - 6, 5, 4, 4, 3
Week 10 - 6, 5, 5, 4, 3
Week 11 - 6, 6, 5, 4, 3

---

If you are using bands make sure to progress as weeks go by.
Example:
- week 1, use a red band sets 1-3
- week 2, use a red band only 2/3 of reps in sets 1-3
- week 3, use a red band only 1/3 of reps in sets 1-3
- Week4, use a red band only for the largest set and the sets 4-5 have weight.
- Week 5 loose the band, add weight to sets 3-5
and so on..

4x 30s. on 20s. off
1 arm sots press L
1 arm sots press R
Ring row
push up

---

in 15 min built up to heavy 7

Deadlift

If can't lift without a belt, you shouldn't be lifting.

3 rounds for quality

24s Hand stand

3 l- pull ups

10 pistol squats

Spend 7 minutes practicing
bar MU

A.
* 2min.: Row/Bike

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up&down dog
  5+5 Scale w/ stretch
  5+5 Side squat

• 1min.: Row/Bike/Run

• 2 rds:
  5 Deadlift
  5 Muscle clean + press
  5 Front squat

• 2 rds:
  3-position squat clean
  3 Split jerk
  Add weights...

• 2 rds:
  2-3 Squat clean
  1-2 Split jerk
  Add weights..

B.
Clean & jerk
7x1
@70-95%
Rest 2-3min.

C.
AMRAP 12min.
3 Power snatch (60/40kg)
15 Wallball (20/14lbs)

30:00 Steady effort
30m x Sledpush Light
15m/arm x Single Arm Farmer Carry Heavy
2/arm x Turkish Get-up
1:00 x Bike/Row/Ski