Penkki 4x5(+)x70% (viimeisessä sarjassa max toistot)
Vap.val. soutuliike 100 toistoa (valitse eri liike joka viikko)
Vauhtipunnerrus 3x5
Etunojapunnerrus 100 toistoa

Clean Pull, 6 repetitions

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Post five heaviest successful sets

Maastaveto 4x5(+)x70% (viimeisessä sarjassa max toistot)
Etuheilautus 5x12-20
Rive riipusta 4x6-10
Quad Blast 1 kierros (jännehypyt amrap)

Optional Accessory:

3-4 rounds, rest as needed:

1) 10 Double KB Sit-Up
2) 10-15 GHD Hip Extension
3) 10+10 Lunge Ball Throw

RPE 3-4

Warm up(8)
400 Meter Run or 500 Meter Row 

2 rounds:
3 tri push-ups, 6 sit-ups, 9 sl deadlift

1:00 PVC Pass Throughs 
1:00 Alternating Spiderman

Mobility(10:00-18:00)
Couch Stretch – 1:00 each side
Pigeon Pose – 1:00 each side
Banded Shoulder Distraction – 1:00 each side
Elevated Childs Pose (box/bench) – 2:00

skill/teach(18:00-26:00)
close grip push up
db bent over row
db strict press
band pull aparts
sit ups

Run through(26:00-30:00)
Goal of this run through is to practice flow of workout and confirm quality of movement.

5 Close Grip Pushups
5 Dumbbell Bent Over Rows, each (50/35)
5 Strict Presses (empty barbell)
5 Band Pull Aparts
5 Sit-Ups

W. O. D(30:00-60:00)
"Fins Out”
4 giant sets:
10 Close Grip Pushups
15 Dumbbell Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
30 Sit-Ups
Rest as needed between rounds

Finisher
:30s halo per side
:30 hip rot per side
30 oblique crunch per

A) 3-5 DL @50-60% (1-2sec pause under the knee)
B) 10-15 KBS (american), you choose weight
C) 10-15 Push-ups
D) Rest

Alternate btw A, B, C, D.

A) 5 Back squat @50% of 1RM
B) 20 DU
C) 5-8 Strict C2B / strict pull-ups
D) Rest

Alternate btw A, B, C, D

28 minutes amrap

• 9 overhead squats 35/52,5 kg
• 1 legless rope climb, 5 meters, beginning from seated
• 12 bench presses 35/52,5 kg

Amrap 6x6min
(3 min rest between)

A.
10 box jumps
10 hspu
20 sec plank hold

B.
10 Pull ups
10 kb deadlifts (heavy)
20 sec plank hold

C.
10/12 calories on machine
10 Push ups
20 sec plank hold

D.
10 Wall balls
10 sit ups
20 sec plank hold

E.
10 kb swings
10 goblet squats
20 sec plank hold

F.
10 burpees
10 m farmers carry
20 sec plank hold

20 sec plank hold=10 reps
10 m fc=10 reps

“Lace Up”
AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
10 Bar Muscle-ups