Odd: 5-7 Strict chin-ups
Even: 5-7 Strict ring dips
3min Rest btw emoms

Odd: 6-8 DL @100/70kg
Even: 8-10 Double DB bench press @50% of max
3min Rest btw emoms

Four rounds for time of:

20 Walking Lunges
15 V-Ups
10 Ring Rows

EMOM 6
3 ring mu - 4 bar mu -> 4 banded bar mu

jos mini viime viikolla niin tee yksi toisto enemmän niin monesti kun onnistuu sitten nuin kuten ylhäällä kirjoitettu

21-15-9 for time:
- cal Row
- STOH 61/43kg
Barbell from rig

Start with 40% of max PC. Do 5x1 with that. Add 2-5kg after every 5x1 and continue ALAP (as long as possible). Rest as needed btw reps & sets.

3 rounds for max reps of

• 1 minute of burpees
• 1 minute of wall-ball shots
• 1 minute of deadlifts
• 1 minute of med-ball sit-ups
• 1 minute of hang power cleans
• Rest 1 minute

Men 20-lb. ball, 115-lb. deadlifts and cleans
Women 14-lb. ball, 75-lb. deadlifts and cleans

Penkki 3x2x95%
Dippi 5x5-15
Vipunostot sivuille käsipainoilla 3x12-20
Vipunostot eteen levypainolla 3x12-20

Back squat 8x4

15' E3MOM:
3 Hang Power Clean
Build to a Heavy Set