Midline

3x1 Min weighted plank
1 min rest between sets

For Time

30 Box Jumps
50 DB Snatch
70 Wall Balls

(10 min cap)
@22.5./15

3 rounds
10/8 cal bike or row
8 walking lunges
8 Cossack squats

Back rack lunges
EMOM x 10
8 reps @ 40% of 1RM backsquat

Part A
4x
-5+5 single arm DB upright row
-5+5 alt. DB bicep curl + 5 with both hands
-5+5 alt. DB seated press (3s negative)

Part B
For time:
10-1
-Double DB C&J
-Push up

Part C
Core
3-4x
-10 pike leg lift + 10-20s hold
-10 hollow rock + 10-20s hold

EMOM 21

3) 40 sec DU's
2) 10 DB push jerk e/s 22.5./15
3) 15-20 DBL KB DL 28/24kg

RPE8

3min DU practice
then 3x
6 Plank to pillar
5 DB bent over row e/s
5 DB sots press e/s

---

Push press
in 20 min
find 3 RM
mark 3 of your heaviest lifts

Strength

Press

Strength 5*5
Hypertrophy 3*8

Accessory

3 sets of
8-12 weighted pull ups
8-12 weighted dips

Workout

In pairs

P1: 250m row
P2: double front rack KB hold

4 rounds each

(if working solo, hold for time taken to row 250m)

Buy in: 100 dubs

30-20-10
Bike calories
Pull-ups
Wallballs 20/14

Buy out: 100 dubs

*double reps for single understand
*add 5 calories to each round if rowing

Tempaus

AMRAP 19

12 KB Snatch Alternating 32/24kg
1000/900m Bike
20 TTB
2 Rope Climb ( kiipeilyn jälkeen lakaiskaa lattia)