strict Press
1-1-1-1-1
- ahafa
- rest 2 min b/w sets

AMRAP 10

5 Burpees
10 Push-Ups
15 Air Squats
20 Sit-Ups

Etukyykky Nousu raskaaseen 3. Sitten 2 x 3
bulgarialainen kyykky 3x8/jalka Raskaahko

Punnerrus 3x10-15 Liikkuva / putkeen
Vaaka soutu 3x15

Sivutaivutus 2x15+15
Russian sit up 3x7+7
Hyvää huomenta 2x15

Bonus:
3 x supersetti
hauiskääntö tangolla 10
skull crusher 10

FINISHER
3 SETS
10/10 Banded Crossbody Lateral Raises
20 Overhead Banded Tricep Extensions
1:00 Banded Deadbugs
-Rest As Needed b/t Sets-

3x
250m row
20s. hollow rock
10 ring row
5 push up

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5 sets of
press
1:30 rest
c2b
1:30 rest
see reps below

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Strict Press 6-5-4-3-2
using heaviest weight per set
Weighted Strict chest-to-bar-Pull-up 6-5-4-3-2
using heaviest weight per set

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Complete the strict press reps at 65-70-75-80-85% 1RM. Aiming to finish the weighted pull-ups as close to your 1 rep max as possible

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

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3 Front Squats, pick load

4xEvery 2:30

Starting at 65% of your 1 rep max and aiming to finish at 85% of your 1RM

Basic Endurance 50

Row 20 Calories
Air Squats 20
Bike 20 Calories
Push Ups 20
.....
Add Two reps each after every round.

For Total Completed Calories

Echo Bike Echo Bike Echo Bike Echo Bike Echo Bike Echo Bike

Min 1 : 3/2 Cal
Min 2 : 6/4 Cal
Min 3 : 9/6 Cal
Min 4 : 12/8 Cal
Min 5 : 15/10 Cal
Min 6 : 18/12 Cal
....
Add 3/2 Calories Each Round Until Failure.

5x

10 Second L-sit + 5-10 TTB
Rest 90 seconds between sets
*Can drop and rest between L-sit and TTB

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

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1 Clean & jerk
6 sets @65%
rest as needed