Back Squat

4x3@80-85%

Speed bench press 8x3, 1min rest

3 x 12 + 12 biceps curls,

You can choose the weight and the style.

Optional Accessory

GYMNASTIC STRENGTH

3x10 Plate Sit-Up (feet anchored)

RPE 3+ to 4

Teams of 2
1000m run
1000m row
10 rounds
9 Thrusters 35/25
7 T2B
5 Burpee box jumps
5 rounds
21 Air squats
15 Abmat sit ups
9 HR push ups

EMOM10
Odd: 3-8 Strict chin-ups / C2B
Even: 30-50 DU

Rest 5min

EMOM10
Odd: 10-15 Push-ups
Even: 10-15 Box jump overs 60/50cm

Rest 5min

EMOM10
Odd: 10-20 WB 9/6kg
Even: 10-20 KBS 24-32/16-24kg

Rest 5min

EMOM10
Odd: 15-30 Abmat sit-ups
Even: 15-30 Back extensions

Penkki 3x3x max3

Hybridi-Lankku 5+5+5+5+ (noin 70% penkin maksimista)

Leuanveto vastaotteella 5x8-12

Hauiskääntö tangolla 5x10-15

3 Rounds of:
800m Run
12-9-6 Power snatches
M: 40, 50, 60kg
W: 28, 35, 43kg

Rest 5min

3 Rounds of:
800m Run
12-9-6 Power cleans
M: 70, 80, 90kg
W: 50, 56, 63kg

200m Skillmill run
15 Push-ups
10 Alt. DB snatches 25/15kg
5 Box jump overs 60/50cm

Kävelyä 60 min.