4 x 50%
4 x 60%
4 x 70%
4 x 3 x 82,5%

Rest 2-3min btw sets in 82,5% lifts.

weighted pull up 4x3x60%

10!
HSPU
V sit Up
Air Squat
Pistols

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
20 h2r
20 mclimbers

Metcon/*Rx(20)
800m run
100 lunge 45/35
50 burpees

gym goat work(8)

3x8(10)
rev flys
bk + hip extension

Finisher
2 min quad stretch
lax shoulder smash
25 side plank punch through per

3 rounds of

• 10 DB Rolling Tricep Extensions
• 15 Banded Face Pull-aparts
• 20 1-Arm KB Squat (10 each side)

Rest as needed between sets.

@40, 45, 50, 55, 60%

3 reps @50, 60, 70%
2x3 @80%
3x2 @90%

45min of:
1000m Row
20 Strict T2B
40 Pull-ups
60 Push-ups
80 WB
100 DU

Only 1 athlete works at a time. This is not an AMRAP. Go by the feeling!!!

Tempaus työntö otteella
5x2@50-60%

As many rounds as possible in 6min of:

• 30 Shoulder Taps (total)
• 20 Alternating DB Curls
• 10 Straight Leg Raises