6 x 4 min on / 1 min off

A.
750/600m Row
into AMRAP in remaining time:
8 Alt. DB Box Step ups // Weight for going unbroken
8 DB Burpees

B.
15 – 12 – 9 - 6 - 3
Cal Echo/Assault bike
MB-ball to shoulder 30/20 lbs
MB-ball Sit Ups

C.
500/400m Ski
into AMRAP in remaining time:
9 Double KB Deadlift // Weight for going unbroken
6 Double KB Hang Power Cleans
3 Double KB Shoulder to Overhead

5x3 Bench Presses @80%
- Rest 2min btw sets.

5x3 Shoulder Presses @75%
- Rest 2min

DELOAD WEEK

On the minute for 12min
1. 40s pistol squat
2. Easy shuttle run
3. 40s kipping handstand push-up
4. Easy shuttle run

Front squat 5 x 5
First week RPE 8
Second week RPE 9
Third week RPE 10

EMOM 12:
1 Back Squat @85-95%

Laji 5: #letitburn

Warm-up:

· 20 air squat
· 20 russian baby maker
· 10 + 10 cossack squat
· 10 + 10 lunges
· 10 jumping squat

Happokylpy

3 rounds for time:

· 30 air squats
· 30 jumping lunges
· 30 lateral hop over object

Plate Egyptian Shoulder Rotation 3 x 6-8 each. Rest 60s
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 kierrosta

4 min laite
2 min tauko
4 min 4 yleisliike, 8 istumaannousu, 12 kahvakuula heilautus pään päällä (amrap)
2 min tauko

Penkki 5x2xMax5 (eli viime viikon kuorma)
-stopeilla!!!

Kulmasoutu 5x10
-penkin vastaliike

Ojentajat seisten niskan takaa 3x20

Hauiskääntö myötäotteella 3x20