Alternate B1/B2

B1. Close grip bench press – Build to 4RM, rest 1:00 before B2

B2. Single arm DB row – 2 x 8-12/side @3 RIR, rest 2:00 before B1

– Build to 4RM for the day

KB Hammer Curl: 4 x 10. Rest 60s.

– Foam Roll Hamstrings x 60s each (6-12 inch passes proximal to distal)
– Active Straight Leg Raises x 20 reps each side
– Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

2-3rounds:

30+30s side planks
10-20 banded pull apart

For time:

cash in 1000/800m row

then:

4 rounds:
3 bmu / scaled 6 c2b or pull up
6 hang squat clean @60/40kg
9 burpee over bar

TARGET UNDER 10MIN, TIME CAP 14MIN / SCALE WEIGHT IF NEEDED

Deadlift

6/5/4 @ 78+%, rest 3:00 b/t sets

5 x AMRAP 2

10 GTOH w/ Plate
10 Air Squats
10 Kettlebell Swing 24/16kg

Rest 2:00 between amraps

Kyykky 5x2 (80-82,5-85-87,5-90%)

Etukyykky Max3
-nousu päivän max3-rautaan
-5-8 noususarjaa
-ei fail!!!

EMOM 16

1 Minute : 5 Deadlift + 5 Bar Over Burpees
2 Minute : Plank Hold
3 Minute : WallSit
4 Minute : Box Step-ups

10 min AMRAP:
30/24 cal Row (divide anyhow)
7 Sync. T2b
15 Sync. KB Goblet squats @24/16kg
7 Sync. T2b

10 min AMRAP:
40 DU / 60 SU (each)
5 Sync. KB Hang snatch, left arm @24/16kg
5 Sync. KB Hang snatch, right arm @24/16kg
10 BMU / Strict pull-ups /20 ring row (divide anyhow)

10 min AMRAP:
30/24 cal ski/ bike (divide anyhow)
3 Sync. wall walks
15 Sync. KB USA Swings @24/16kg
3 Sync. wall walks

Rest 3 min between AMRAPs.