Vapaavalintainen painonnostoliike 6x3
-rive/tempaus (raakana)
-työntö/tempausvedot
Kyykky 8-6-4-2
Selänojennus reverse hyperissä 4x12-20
Jalannostot riipusta 50 toistoa (polvennostot ok)

Row 100m-200m-300m-400m-500m-400m-300m-200m-100m

Round of Cindy after every set (total of 9 rounds)

RPE 3-4

3 Rounds of:
1a) DB Rollback Tricep Extensions x 15
1b) DB Hammer Curls x 10
1c) DB Lateral Raises x 15
10s Rest between movements.

EMOM 16 min, alt

30 DU
10 pushups
15 Russian KB-swings 32/24 kg
5-10 ninja get-ups

EMOM 18 min, alt

8 Back squats @ 75-80 %
15 Hip/glute bridges
Rest

5 rounds:
5-10 Strict chin-ups
15-20 WB 9/6kg (unbroken set)

Min 1-5: 3 Back squat @75%
Min 6-10: 2 Back squat @80%
Min 11-15: 1 Back squat @85%

5 rounds:
10 Burpees
10+10m KB front rack walking lunge (AHAFA)

Use only 1 KB. First 10m with left arm in front rack hold, then with right arm.

Start up
stretch for 4 mins

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

3rds(8)
4 walkouts
8 sl dl
12 jax

warm up hang clean(6)

Metcon/*Rx(20)
8rds
10 bar facing burpees
10 abmat sit ups/*ghdsu
then
40 hang cleans 105/75-*155/95

@26:00 min
work up to a quick hvy clean(8)

Finisher
60 side bends
30 t raise
30 cuff iso
2 min hamstring stretch

• @85%
• 2-3min Rest btw sets