1 maastaveto 30s välein 15min ajan
Paino 70-80%, jarruta tanko lattiaan

15min time to work up to a heavy set of 6reps Back Squat

Strict pull-up 3x10

Lattiapenkkipunnerrus 3,3,3
nousevilla painoilla
tauot 2 min.

First do the technique with stick and with light dumbbells.

shoulder press with bar 3x5

For Time;
9-7-5
Muscle Ups
Squat Snatch (61/43 kg)

Deadlift

• find your max set of 4 reps in two working sets

Every 2:00

Goal is to add weight every week or start @ 50% of 1RM Back Squat

4x

1) 6 x Front Squat
2) 8 x Back Squat
3) 10 x Step Back Lunge

21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
Push-Ups

Open Workout 16.4

13min AMRAP of

• 55 Deadlift 225lbs/155lbs (102kg/70kg)
• 55 Wallball 20lbs/14lbs (9kg/6kg)
• 55 Cal row
• 55 Handstand pushup