4 rounds

6-12 KB swings (reps depending how heavy weight you have)
6-12 kick start deadlifts (l)
12 curtsy lunge (l)
6-12 KB swings (reps depending how heavy weight you have)
6-12 kick start deadlifts (r)
12 curtsy lunge (r)

Lower body focus
10/10 single leg deadlift KB or DB
10 tempo goblet squats 3330
Rest as needed
X5 Rounds

5 Rounds for Time;
20 alternating Snatches
20 mountain climbers
20 jump lunges

A.
EMOM x8:
1.) Row / Bike / Run / Ski
2.) Up & down dog / Walk out+push up
3.) Row / Bike / Run / Ski
4.) Squat + twist / Spider lunge+twist

2 rds:
8-12 Wallball
6-8 Deadlifts
4-6 Burpee over bar

Mobility...
- Lunge complex
- Pigeon stretch
- Shoulders
- Couch stretch

B.
Front squat:
Find a heavy 1 in 20min.

C.
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (85/60kg)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (100/70kg)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (122.5/85kg)
6 Lateral Barbell Burpees

• Ohjeistus:

• B: Hae raskas yksi toisto. Älä väännä väkisin.

• C: Puske aina 5min. reippaalla vauhdilla. Minimoi pilkkomiset/tauot. Starttipainot maastavedossa n. 50%+-. Suorita Burpeet tangon suuntaisesti.

Warm up
3 rounds
:45 high knee
10 lunge + elbow to floor
15 air squats

Workout
8-12 rounds of 1 min 15s work / 1min 45s rest
8-10 box jumps (step down) / tuck jumps
12-20 jumping lunges
max reps jumping air squats

goal is to be able keep jumping air squats in 5 reps scheme

Accessory Work
2-3 rounds
10-15 single arm bent over row
15 weighted glute bridge
1-1,5 min plank hold
rest as needed

EMOM 15 min

1) 10 Straight leg sit ups (weighted)
2) 8+8 Pistol squats
3) Rest

• Pistoolit skaalattuna jos tarve: Esim. toinen jalka toisen takana yhden jalan kyykyt / käsillä tukea jostain pistoolit / istuen penkille pistoolit / boxilta yhden jalan varassa laskeutumiset

For time:
100 Double-unders
21 Burpees
75 Double-unders
15 Burpees
50 Double-unders
9 Burpees
Time cap: 15 minutes

https://www.facebook.com/22565487675/posts/10156841442002676/

EMOM 10

*odd min 30-50 banded knees out in a half squat
*even min 20-25 sec banded lunge hold / leg (40-50 sec work)

Each min you should have 10-20 sec rest

For time:
50 dumbbell deadlifts
50 abmat sit ups
50 box step ups
50 single-arm dumbbell thrusters

Men 50 lbs dumbbells and 60 cm box
Women 35 lbs dumbbells and 50 cm box

A.
Run ~3min. (Easy)

2 rds:
10 Air squat
10 Sit up
5 Push up
5 Ring row

Run ~ 1min. (Hard)

Mobility...
- Shoulders
- Chest stretch
- Lats stretch
- Active shoulders
- Lunge complex
- Ankles/Calves stretch

B.
Strict Deficit HSPU
5x4
Rest 2-3min.

C.
On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
600/500 Meter Row / (Bike/Run/Ski)

• Ohjeistus:

• B: Jatkoa viime vkolle. Pyri saamaan hieman lisää korotusta/haastetta viime viikkoiseen. Voit edetä nousevilla korotuksilla tai suorittaa kaikki 5 sarjaa samalla, jos mahdollista.

• C: Suorita kierros reippaalla vauhdilla. Yhteen kierrokseen tulisi kulua aikaa n. 6-8min. Pyri tekemään kaikki sarjat aina putkeen/minimi pilkkomisella. Skaalaa toistoja tarvittaessa alas.

• Options:
  Bike: 1200/960m
  Ski: 600/500m
  Air run: 400m

600m run
100 DUs
30 cal row