Maastaveto 3x5 (40-50-60) 70% x amrap

Pystypunnerrus yhdellä kädellä 3x10-15 / käsi

Sivutaivutukset 3x20 / puoli

Hauiskääntö tangolla 5x10

Suorinjaloin maastaveto 2x15 / jalka

7 rounds for time:
150m Skillmill Run
15 SDHP 35/25kg
15 Push-ups

5 sets of Shoulder Press
- Rest 2min btw sets

Set 1: 10 @60%
Set 2: 8 @65%
Set 3-4: 5 @75%
Set 5: 5 @75+%

EMOM52:
a) shuttle run (1 rep = 5m)
b) cossack squat (right + left = 1 rep)
c) sit up + kbs
d) push up (choose a challenging variation)

Back Squat
10 min emom
1 Tempo 1 ¼ back squat
*5 sec down agressive up

10-10-10-10-10
Front foot elevated barbell split squat

5reps/side
- rest 2 mins btw

Btw sets : 20 banded hip extension, use red band!

4x10 Heavy Dumbbell Snatch *two sets with both hands

Warm Up
3 rounds
15/12 cal row
20 cossack squats
10 sots press light barbell
10/10 upright row

Strenght
Overhead squats 2x5 reps @58-63% and 2x4 reps @70 % + 1x5 reps @58%
rest 1.5-2 min bwn sets
Power Snatch 5x3 reps @68-73% of 1rm
rest 1.5-2 min bwn sets
Snatch Pull 3x5 reps @90-100% of 1rm
rest 1.5-2 min bwn sets

Metcon
3-4 rounds for time (masters 45+ = 3 rounds)
40/30 cal ski erg
15-20 db snatch @12.5-15/17.5-22.5kg
8+8 single arm db oh lunge walk

Accessory Work
3x8-12 banded strict c2b pull ups
3x8-12 diamond push ups
5:00 bear hug sandbag hold (2+1.5+1.5min) @35/45kg

Optional Extra
20-30 min light pace cardio @55-65% of max HR easy pace cardio
rest as needed

Treeni 2
Warm Up
3 rounds
15 cal ski
10/10 half kneeling db press
15 back extensions
4 inch worm

Strenght
Push Press
1x10 reps @58%
1x8 reps @63%
2x8 reps @68%
rest 1.5-2 min bwn sets. Fast and sharp lifting.

Close Grip Bench Press
1x10 reps @50%
1x8 reps @58%
1-2x8 reps @65%
rest 2-2.5 min bwn sets

Metcon
10 min emom
7-10 burpee box jump overs @50/60cm
step up burpee, jump, step down and u-turn.

Accessory
3-4x8 strict ring dip w/pause
3x12 barbell bicep curls
3x10-15 v-ups+ 20 heel over db (side to side)
rest as needed