A) 1 and ½ Wide Grip Push-Ups 5 x 5; rest 1:30

B) Skull Crusher Push-Up to Bench 3 x 5-10; rest 1:00

C) Prone T Raise 3 x 20; rest 1:00

D)
5 sets
:20-:30 Star Plank
:20 Biceps Flex

In 15min
Bench press, find 5rep max of today
+
E3M for 6min
2 deload set@85-90%
+
3 rounds for quality
Singel arm DB-rows 10-15/each arm
Box HSPU sub max
2min rest
+
8min amrap
8 Weight plate Ground to over head 20/15kg
8 Burpees

30 DU
10 Pull-ups
15/12cal Assault bike
10 Box jumps 60/50cm
15 GHD sit-ups
Rest

AMRAP in 14 minutes
10 Wall Ball Shots @9/6kg
10 calorie Row
20 Double-Unders

15 Wall Ball Shots
15 calorie Row
40 Double-Unders

Continue with this pattern, adding 5 Wall Ball Shots,
5 calorie Row, and 20 Double-Unders each round.

Floor press 4x10

Push press+Push Jerk 5x(2+2)

For time:
200m Run
21 Alt. DB hang snatch
200m Run
21 DB OHS
200m Run
15 Alt. DB hang snatch
200m Run
15 DB OHS
200m Run
9 Alt. DB hang snatch
200m Run
9 DB OHS
200m Run
45 V-ups
200m Run

Käy 45-90 min reippailulla ulkona. Kevyt vauhti.

AMRAP 30:
5 Reverse burpees
10 (5L/5R) DB hang power cleans 20/15kg
20 DU

Lämmittely, 3 krs:
5 raakarive
5 etukyykky
5 pystypunnerrus
5 takakyykky
5 Vapu niskasta
5 saksiin työntö niskasta

Takakyykky 5 x 2 x 82-85%

Raakarinnalleveto polvelta + raakarive + työntö
7 x (1+1) x 70 ->

Raakatyöntö + Saksiin työntö (tolpilta/pukeilta) samaan vauhtiin

7 x (1+1)x50-70%

180 kpl vatsoja