• 5-5-5-5 of:
BB Overhead Squats
5 @ 9 RPE (-5%) (Load Drop)
75% 1RM 5 reps
80% 1RM 5 reps
85% 1RM 5 reps
80% 1RM 5 reps
Lavora dal rack

21-15-9
Double KB Thruster @2x16/12kg
2x DU
1' Rest
Then
9-15-21
Wall ball @9/6kg
T2B

TC: 16'

AMRAP 13′

3 Power Clean @ 60/40

1 Bar Muscle Ups

3 Power Clean

2 Bar Muscle Ups

3 Power Clean

3 Bar Muscle Ups

… add 1 BMU each set

Three sets of:
Bench Press x 8-10
Rest 60 sec
Side Plank Hold x 45 sec/each side
Rest 60 sec
Supinated-Grip Bent-Over Barbell Row x 8
Rest 60 sec
+
12min amrap
50 DU
20 Alternating Dumbbell Snatches
10/10 singel arm overhead reverse lunge steps

A.) HS walk practise
-good baseline is 60 sec wall facing HS hold
-weight shift
-shoulder taps

B.) 4 rds
6-10 T2R
2 TGU/side
2 wall climbs
rest 30 sec

Kiertäjäjumppa 3 kierrosta:
-ulkokierto kämmenet alaspäin x 20
-ulkokierto kämmenet ylöspäin x 20

Stoppi-penkki 5x3x60%
Yhden käden kulmasoutu 5x12-20/käsi
Ylös-alas-lankku 50-100 toistoa
Hauiskääntö tangolla 50-100 toistoa

A.) Every 3 minutes
Back Squat
3-2-2-2-2

-building up and last double should be V*.

B.) 4 sets
60 DU
10/8 cal Ski erg
10m HS walk

rest 1 min between

-idea of these intervals is to practise HS walk

C.) Every 3 minutes x 6 (3 each)
alternating A & B

A.)
20/16 cal bike
1 min max reps burpee box jump over

B.)
20/16 cal row
1 min max reps burpee box jump over

-you should have something like 1 minutes of rest each round. BBJO idea is to keep reps pretty close to each other in every round.

30 x Air Squats
30 x Sit Ups
30 x Push Press 30/20kg
30 x Ring Rows
30 x OH Walking Lunge steps w/DB (light)
30 x Good Mornings

Penkki max2
Dippi 3x8
Vipunostot sivuille 3x12-20

Penkki stopilla 3x3 (70%-75%-80%)
Plyo-push-ups 5x3
Vipunostot eteen käsipainoilla 4x12-20
Ojentajat käsipainoilla 4x8-12