pull-up, 3x3, tempo 5010

A.
5 x
8 (10-12) DB Bench press
8 (10-12) Incline DB rows

B.
4 x
10 Strict HSPU
10 Strict Chin-up

C.
3 x
15 Dip
"21´s" Bicep curl

D.
3 x
10+10 Banded chest fly
10+10 Banded lateral raises
10 Banded "pull down's" (straight hands, band+stick)
10 Banded pull behind the neck

E.
Tabata: Bench dips / Bicep curls

F.
CORE
Tabata: Alternating V-ups / Russian twist
Tabata: Toe touches / Bicycle crunches

Eilinen/Lepo/

Penkki punnerrus 6-5-4-3-4-5-6, raskas

Valakyykky 5 x 3 x 70-80%

Polvelta "Panda pull" + tempaus
8 x (1+1) x 60-75%

Hyvää huomenta VAPU, niskasta 5 x 3

A.
15-10-5-10-15 Backsquat

B.
3 sets
10 Tempo cyclist squat (barbell, slow as f..k)
10+10 One leg glute bridge

C.
Tabata:
Jumping lunges
Tabata:
Hanging knee raises / Alt V-ups

AMRAP 13'
5 PULL UP
15 STOH 60/40 - 40/25
30 DOUBLE UNDER OR 60 SINGLE UNDER

A: Snach komplex: slow motion snatch pull-hang power snatch-hip snatch 4x3
B: Hip Clean doubles - power jerk
C:Btn jerk-split jerk technique 5x2

For time:

With partner
21/15/9
GTOH
Burpee bar over
Pullup

Every 8 minutes for 40 minutes (5 rounds)

50/40 cal row or 4 min ergo
12 ring rows
12 DB push presses
15 sit ups

0-10min (10min)
For time, partitioned any way:
40 Strict HSPU (on DB,+Abmat)
120 Single arm DB Jerk (22,5kg)
(You Can swiitch the hands as You Want)

10-13 (3min)
Max Abmat-sit ups

13-16 (3min)
Max Strict Pull ups (no singles)

16-19 (3min)
Max HR Push ups

19-22 (3min)
Max Jumping Lunges (left + right = 2rep)

22-25 (3min)
Max DB Goblet Squat (22,5kg)

Score = Total number of reps (25min)

(Scaalaus: Pinempi DB,Kippi HSPU)

Complete exercises EMOM for 14 Mins

6 Push Ups

6 sit Ups

4 Burpees