Kyykky 4x6 (70-80% maanantain painosta)

Penkki 4x6 (70-80% maanantain painosta)

Leuanveto, vastaote 3x5-8

Pystysoutu käsipainoilla 3x12-20

FT:

Bike 3000m, 2000m, 1000m
after each bike set complete 1 round of:
8 back squat (moderate heavy)
18 kbs @20/16kg
8 hspu

5 Sets:

1 Power Clean + 1 Hang Squat Clean @ 65 - 70%

Rest as needed between sets.

3 x 3 Light Weight ( 3 sec pause overhead )

3 Sets :

6 - 12 Strict Weighted Pull-Ups

Rest 2 minutes between sets.

• This is first of two iterations.

• Reps & Weights

Back squat 15-12-9-6 reps (legs a bit wider than normal)

5:00 Cardio

Into...

3 rounds:

5 Ring Rows + 10 Push Ups + 15 Air Squats + 20 Sit Ups

Front rack alternating lunges 3x10

Partner wod ( You GO , I GO)

In 10 mins
40 DB box step over 2x22,5/15kg
40 DB box step up
40 box jump @60/50cm
Remaining time max rep burpee Pull up

3 mins rest

In 10 mins
60 box HSPU
60 push up
60 Db push press @2x22,5/15kg
Remaining time max rep Double under

3 min rest

In 10 mins
80 DB goblet squat@22,5/15kg
80 Renegade row @2x22,5/15kg
80 m each person DB crossbodyi carry 2x22,15kg ( front rack & overhead )
Remaining time max rep T2B

3x 2+2 @70-75%
3x 1+1 @ 75+80%