Kyykky max8 (päivän kunnon mukaan)
-ylösmenojasarjat myös kaseina
-vähintään 5 ylösmenosarjaa
-lepää hyvin sarjojen välissä

.....5min tauko.....

Kyykky 4x2xmax8
-palautukset 15s

Lankkusoutu kumpparilla 3-5 sarjaa / puoli

Yhden käden kulmasoutu 3-5x6-12

• 1-1-1-1-1-1 of:
BB Squat Snatch
Scaldati progressivamente e poi sali sino ad una singola pesante (Heavy) con cui senti di avere un
altra rep di margine poi con il 95% di quel carico fai altri 3 sets.

AMRAP 5:
"Biceps & Triceps"
8 Alternating DB Curls each
16 banded pushdowns

AMRAP 16:00 - FOR QUALITY/NOT SCORE
15m/side x Overhead + Front Rack Carry
15m x Walking BW Lunges
10 x Toes to Bar
Rest as needed

1a) Split Stance Landmine Press: 3 x 6-8 ea. No rest.
1b) 1-Arm KB Row: 3 x 8-10 ea. No rest.
1c) Banded Facepull-aparts: 3 x 15. Rest 60s.

• This a triset - you go from 1a to 1b to 1c then rest 60s.
• All sets should be challenging

50 Cal Ski
40 m HS walk
50 Cal Row

For time:

4 legless rope climb
3 rope climb
15-12-9
Devils press 22,5kg
20-15-10
Double DB Front Squat 22,5kg
7 Ring MU

1) strict HSPU 3x4
2) HS 3x48s

3 rounds of:
20 m front rack carry
20 front rack lunges
20/20 one leg hip thrust

1) AB
2) DU
3) WB
4) rest