1a) Glute Hip Thrust on bench with pause: 3 x 6 ea. (3 count pause). Rest 30s.
1b) Wide Stance Heavy Band Banded Pallof Press: 3 x 8 ea. Rest 30s.

Four sets of:

Strict Shoulder Press x 10 reps
Rest 45 seconds
Flutter Kicks x 30seconds
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 25 m each arm
Rest 45 seconds

Juoksutekniikka
Lämmittely ja tekniikka sisällä.
Vedot ulkona.

Every 3 minutes, for 18 minutes (6 sets):
Clean pull + High hang squat clean + 2 alt split jerks + back squat + 2 alt btn split jerk

Start with an empty barbell and add weight after every set.

AMRAP 12:
12 Russian KBS (32/24kg)
40 Meter Sled Sprint (empty big sled, or 30/40kg small sled)
9 Burpees

• Option: Sled sprint > 12/18 cals Row or Ski, 8/14 cals Bike

B. Five rounds for time of:

5 Dumbbell Complexes*
20 V-Ups

Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

AMRAP 4 minutes of:

Omalta paikalta telineen luota:
10 Kettlebell Swings (20/28 kg)
+ käy koskettamassa seinää juosten ja palaa takaisin
10 Hand-Release Push-Ups
+ käy koskettamassa seinää juosten ja palaa takaisin

EMOM 12 min

20 groiners
30 plank shoulder taps
15 jump-ups

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
heel walks
toe walks
h2r
high knees

Metcon/*Rx(20)
400m run
40 step ups/box jumps 24/20
400m run
80 du's x3 singles
400m run
40 wallballs 16/12-*20/14
400m run
80 du's x3 singles

3x2 hang clean (8)

Finisher
100 rtw
30 scap push ups
30 band pull aparts
2 min hip opener

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 sl dl
5 walkouts

Metcon/*Rx(15)
18-15-12
kbs 35/20-53/35
burpees

then

9-6-3
kbs 53/35-70/53
burpee pull up/c2b/*bmu

or do/redo 18.4

box squat(12)
5x1-climb

Finisher
:60 sec v-sit
30 tucks
30 w raise
2 min hamstring stretch