Ylöstyöntö saksiin kahden sekunnin stopilla dipissä.
Työsarjat 5x3 toistoa n. 60-75% YT saksiin yhden toiston maksimista. Omavalintaiset verryttelysarjat alle.

Wu: 2 rounds
1:00 maailman paras
30/30s pakarakierto
30/30s olkakierrot
1:00 kyykky varpaista kiinni
30/30s tuulimylly

EMOM30
1. T2B 8-12 / leg raises/ knee raises
2. Row 12/9cal
3. Box jump 10-12
4. One arm devils press 5/5 -3/3
5. Rest

Accessory 2 rounds
3/3 turkish get up
5 mittarimato +punnerrus
30/30s side plank
@75% effort

6 Sets x Every 3:30

Bench Press 7 Reps.
Gorilla Rows 10 Reps.

AMRAP8
8 seated DBL DB s.press
16 crossing mountain climber

AMRAP8
8+8 KB gorilla row
16 russian twist

E90s alternating x8
A) 5-10 deficit pushups
B) 8-12 pendlay row

1@up to 70-75%, rest btw sets 2min

*clean grip *tehdään kyykkyyn, jos ahistaa paikkoja niin sitten raakana vastaanotto

2×2@barbell, 2@up to 68-73%, sn-%, rest btw sets 2min

Pystypunnerrus 3x85%

Facepulls 3x20
Vipunostot taakse 3x20
-superina

Pystysoutu käsipainoilla 3x20
Band-pull-aparts 3x20
-superina

Hauiskääntö tangolla 1x30

Every 3:00x3 5 Takakyykky
Every 3:00x3 5 Penkki

Every 2:00x3 12 RDL

3x
10 lisäpainoistumaannousu ylöstyönnöllä
10 lisäpainopunnerrus/normi punnerrus
5+5 pistoolikyykky/pk penkille/pk tuen kanssa

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat
:20-30 single leg hip bridge hold R/L + 10 hip bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards
then 1 round with barbell 5-10 reps per movement
back squat, strict press and thrusters,

Strenght
Pause Back Squat + Back Squat 4x2+3reps@60-65-70-70% of 1rm
rest 2.5-3.5 min bwn sets
Strict Press 4x5reps@60-65-70-70% (start each rep as single/pause on front rack)
rest 2.5-3.5 min bwn sets
Thrusters 4x5 reps @60-70-75-80% of 1rm
rest 2.5-3.5 min bwn sets

Metcon
Every min for 12 minutes (3 sets)
1) 12 deadlifts + 9 hang power cleans + 6 push jerk @60/42.5kg (add +5-10kg to barbell from last time if you can)
2) 50s of fast ski
3) amrap of walking lunges with rx db's
4) rest minute