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

For time:
KBS 24/16kg
Box jump overs
HS-walk

For time:
30 Abmat sit-ups
30 Leg raises
30 Crunches
30 Heal touches (1=1)
30 hollow rocks
30 bicycles (1=1)
30 KB side bends 24/16kg
30m Double kb font rack carry 24/16kg

TC 10min

EMOM 10
Odd: 5 TnG Clusters
Even: 5 Strict chin-ups

Rest 2min

EMOM 10
Odd: 18/15cal Row
Even: 7 Bench presses 60/40kg

Rest 2min

EMOM 10.
7 Deadlifts @bw
10 HR Push-ups

Tempaus + "snatch drop" 1+1RM

Korkea TE-Veto, otteen kavennus ylhäällä (tanko painoton) + Tempaus RM

Takakyykky 4x2@80%

4 rounds of Max Reps in 60 seconds:
Burpee
Dippi boxilla
DB reverse lunges (farmer carryna)
Rest 60sek
Eli liikkeet pötköön, aloita rauhassa...

15' E3MOM:
8 Back Squat
Build to a Heavy Set

Start a new set every 2 minutes:
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
6 Reps @ 82%
4 Reps @ 87%
2 Reps @ 92%