3rounds:
10+10 Db bench press
15 banded pull apart
15 Ghd hip extension/ barbell good morning

A) Power clean + front squat + 2 push jerks
- taitoharjoitus. Nouse kuormassa keskiraskaaseen painoon, jolla keskityt erityisesti työnnössä saamaan yläselkään osumaa. Tukeva catch!

B) 6 x (Power clean + 2 front squats + jerk) @75-81%

C) Shoulder press, 5 x 5 @ 74-79%

EMOM x 10

1) 5-10 ttb
2) 8-12 up& down

Legless rope Climb

1-3: 2-2-1-1-1
4-6 : 3-2-2-2-1

For time:
3 rounds of:
15 T2B
15 KBS (US) 24/16kg
10 DB Bench Presses 25-30/15-20kg
Rest 3:00
1 round of:
30 T2B
30 KBS (US) 24/16kg
20 DB Bench Presses 25-30/15-20kg

Rest day - what did you do?

54min:

6min Row
6min Ski
6min Bike

Kierros 1: Sininen
Kierros 2: Vihreä
Kierros 3: Oranssi / vihreä

For time:

10-8-6-4-2

RMU
Devils Press 2x22,5/2x15kg
Box step over 2x22,5/2x15kg

15-20

Strongman
Yoke Carrying 4-5 x 20-40m, you choose the weights and meters to carry.
Remember take it easy, dont let your midbody fall, or dont step to "empty" space, focus on each
step you take.
If dont have a change or yoke Carrying you can carry 2xkb's on front rack or take 4 times 30-60 heavy front rack hold with barbell, bar taken from rack. Increase weight.

Midbody
3 sets
8-12 tuck ups
16-20 ALt Leg V-ups
8-10 Side Plank Dips R/L
rest 1 min

Cool down
2-3 min light air bike
1+1 min quad strech
1+1 min piriformis strech

Partner Metcon
5 SETS
30 Wall ball
30 DB Snatches
30 Box Jump
24/30 calories of Cardio Machine
you go I go. AFTER EACH SETS 1 MIN REST.
Score is total time.
Indy version
15 reps each movement, rest 30s after each movement and 1 min after full "set"