5 rnds 5 reps of each

strict press @65%
rest 90s.
chest to bar PU @ 65%
rest 90s.

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

---

Deadlift
3x5 at 70% 1RM

EILINEN

tai

LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Penkki 12x50%, 10x60%, 8x70%, 3x6x80%

Kulmasoutu 5x10
-penkin vastaliike

Ojentajat käsipainoilla 5x12-20

Mideepä teit?

A,
Pause Bench Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec hold at the bottom of each rep.

B,
"Nancy"

5 rounds for time of:
Run, 400 m
15 Overhead Squats, 43/30kg

Goal
Sub 15 mins

C,
3 rounds for quality of:
8 Tempo Hip Extensions
See-Saw Plank, 30 secs

Tempo Hip Extensions- 3 secs down and 3 secs up

Find a 1RM strict press in 15 mins.
-- then --
Find a 1RM weight pull-up in 10 mins.

for 18 min

A) 3 min easy bike/ski/row RPE 6
B) 3 min alternating b/w 1-3 | AMReps

1.
8 KBS 24/16kg
8 deadlift @ 50/35kg
2.
20 DU's
4 hang power clean @ 50/35kg
3.
4 bar facing burbee
3 push jerks @ 50/35kg

ACCESSORY:
2-3 rounds:
10 lateral raises
20 kb twist
16 pistol squats

For time:

• 100 double-unders
• 115-lb. front squats, 21 reps
• 115-lb. push presses, 21 reps
• 100 double-unders
• 115-lb. front squats, 15 reps
• 115-lb. push presses, 15 reps
• 100 double-unders
• 115-lb. front squats, 9 reps
• 115-lb. push presses, 9 reps