Etukyykky 3x4 (30-40-50%)

Kyykky 60%x5, 70%x4, 80%x3, 85%x2x2

Yhden käden kulmasoutu 3x10 / käsi

Vatsarutistukset 5x20

3×5 Bench press/Floor press or 3×10 Dumbbell bench press

*After every work set: 10-15 reps Seated bent-over dumbbell rows (heavy)

*use 50-60% of 1 Rm Power Clean

3 rnds:

10 DB bench presses
5 weighted pull-ups

Rest 1-2 min.

3x 1+1 @ heavy singles | Ei pummei

For Time
12 hspu
30 double unders
12 bar over Burpee
15 deadlift @90/70kg
TC: 6min

Rest 3min

For Time
12 chest to bar / 6 bar muscle up
30 DU
12 bar over Burpee
15 shoulder to overhead @52.5/40kg
TC: 6min

AMRAP 12:00
10 KB Hang Cleans @24/16kg
10 Calorie Bike/Row/Ski
10 KB Facing Burpees
Goal: 5+rounds
Extra:
Band Shoulder Extension Tri-set 3 x 10 reps each position

Voima
E2MOM, 4 rounds
12 Goblet squat

WOD
8min Amrap
5+5 kb snatch
5 goblet squat
5 up down

ULKONA, JOS HYVÄ KELI

AMRAP 20

30 wall ball
30 plate ground to overhead @15/20kg
30 abmat sit ups
60 jumps on the plate

8x 2min ON/2min OFF

20/15 Cal.
+
5x8m Shuttle Run
+
Max reps in the remaining time of
DB Snatches (after SkiErg)
Wall Balls (Row)
Box Jump Overs (BikeErg)
Burpees (Echo)