Front Squat
5-3-3-2-2-1
AHAFA

Rest 3-4min btw sets

Accessory
3-4rds
one leg hip thrust 8/side
rest 1min
leg raise 10 (selin makuulta)
rest 2min

Lepo/Mobility
Mobbailut 17:00

WOD
Ilmajooga

Build heavy 3
Bench Press
in 20min

Pull Up ohjelma

Lepo/Mobility
Mobbailut 6:30 & 18:30

On the min for 30min
1.min Row/Bike cal
2.min 10 KB Swing, rest of the min Burpee Box Over
3.min rest

EMOM 9min
2 x Hang Power Cleans

Back Squat 4×4
AHAFA

Accesory
3-4rds
8-12 x Bent Over Row w/ 2KB
rest 1min
8-12 x Hanging Leg raise
rest 1min
8-12 x Hip Ext.
rest 1min

Skills
Kipping Pull Up

”Bergerons Beep Test”
EMOM for as long as possible
7 x Thrusters (75/55lb)
7 x Pull Ups
7 x Burpee

Paccessory
Pull Up Ohjelma

Lepo/Mobility
Mobbailut 17:00