8 rounds for reps (4 sets each):
- Alt. btw strict pull-ups & strict chin-ups.
- Rest 2min btw

5 x 4

3 Rounds:
Bird dog 5/5 (5sekunnin pito joka toistolla)
Side plank 30/30sec
Lat pull down 12 (2sekunnin pito joka toistolla)
1min Rest

vesitornin portaat

5x5 (80%)

5 rounds
15sec Amrap thrusters 60/40kg
45sec rest
15sec Amrap Strict pull ups
45sec rest
15sec Amrap burpees
45sec Rest
Short time frame to get the work done so aim for all out effort. Earn your rest.

EMOM 16'

1- 12 HSPU
2- 5 Clean&Jerk @60/40kg
3- 40 DU
4- 12 DL

Back squat waves: 6-4-2-6-4-2
Hs hold practice

4 x 1 Min weighted plank

1 min rest between sets

WORK WITH AHAFA LOAD, THIS MUST BE HEAVY!

20 min AMRAP
20 Back rack walking lunges with barbell 95/65
30 cal row (sub 25 cal bike)
20 alt DB snatch 53/35
15 TTB