Lepo/Mobility
Mobbailut 6:30 & 18:30

For quality
10min 10-20reps
Air Squat
Hollow Rock
Ring Row

10min 10-20 reps/ m
OH Lunge w/DB light weight
Good Morning light weight
Strict Push Up

10min 10-20 reps/cal
Row
Box Step Up w/DB
Sit Up

10min 10-20 reps/cal
Bike cal
single arm KB Swing alt.
OHS

Pull Up Ohjelma

Push Press
5×3

WOD
Amrap 7min
12 x Push Press (50/37,5kg)
8 x T2B

Rope Climp

For time
3rds
50 x WB
25 x DB Snatch
3-2-1 x Legless Rope Climp

Pull Up ohjelma

Lepo/Mobility
Mobbailut 17:00

Build heavy set of
1 x Power Clean
1 x Squat Clean
1 x Front Squat

Accessory
4rds
10-15 x Hip extension (GHD)
6-8 x Barbell bent over row

Lepo/Mobility
Mobbailut 6:30 & 18:30

On the min for 20min
Work 30-40s
KB Front Rack Carry
Push Ups tempo 3000
Box Step Ups

rest 2min

On the min for 20min
Work 30-40s
Ring Row Tempo 3000
Rotating T2B/K2E
OHS Tempo 3020

accessory
Pull Ups

As Super Set
for 5 rds
DL x 3
HSPU max reps

Accessory
4rds
Front Squat x 6
res 1min
DB Shoulder Press x 6
rest 2min btw rds