5-5-5 of:
BB Back Squats
85-90% 5RM 5-5-5 reps

3 Round of:
Toes to Bar 30 reps
MB Wall Ball (9/6Kg) 30 reps

30 Double Unders
5 Power Cleans (70/50)
7 Bar Facing Burpees

Rest 1 Minute

5*2
7* DL
5* HPC
3* Jerk

30* CTB / 15* MU
200* DU
10* PC
10* FS
10* Jerk

3*
20* Goodmorning
20* Hollow Rocks

TC 10'
80/55kg

Bent over barbell row, find controlled 5 rep max

GYMNASTIC STRENGTH

3-4 rounds, rest as needed
1) 10 Banded Hollow Pull-Down
2) 1-3 Skin the Cat

RPE 3

3 rounds for time:

• Row 500 meters
• 15 strict pull-ups
• 30 push-ups

Then,
Practice L-sits for 10 minutes.

Try to complete in 20 minutes:

• 5 strict pull-ups
• 10 push-ups
• 15 squats
• 10 strict pull-ups
• 20 push-ups
• 30 squats
• 20 strict pull-ups
• 40 push-ups
• 60 squats
• 40 strict pull-ups
• 80 push-ups
• 120 squats

Maastaveto 3RM

Tempaus, raskas ykkönen

Rive + työntö raskas ykkönen

Raaka Tempaus 4 x 1 @60%, 3x1@70%

Raakarive + raakatyöntö 4x(1+1)@60%, 3 x (1+1)@70%

Boksi hypyt 30 kpl

4 sarjaa:
10+10 kulmasoutu KP
10+10 yhden käden penkkipunnerrus KP