21/15/9
DL 100/65kg
BFB

3' rest

9/15/21
BFB
DL 100/65kg

TC 20'

3*
12-15* Narow DB Floor Press
20* Ring row
1' Plank

• 1 Set of:
GHD Hip Exstension with bumper 20Kg max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20Kg 50% max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20Kg 50% max reps

5 Rounds, resting 1:00 between rounds:
21 Double-Unders
9 Thrusters 42,5/30kg
21 Double-Unders
15/12 Calorie Row
Result is slowest round

EMOM 12

1 min : 5-10 C2B (unbroken)
2 min : Strict HSPU 5-10 (unbroken)

OHS 3x 5. Moderate heavy.
Rest 90-120sec between sets.

3 x 3 min AMRAP + 2 min lepo

parin kanssa
10m kelkan työntö
max cal soutu 30 sek intervalleissa
max reps rive riipusta 20kg

DB or KB Bench Press
4 x 10

5 sets of 5 back squats with 4s stop at the bottom. Use same weight across sets.

Complex EMOM 15

1 min : Hang squat Snatch + Squat Snatch
2 min : power clean + 2 x push jerk

Use both complex same weight. AHAP

Strength: 20 mins to perform
Pull up programme week 5
5x10 OHS@60-70%1rm

Wod: 10 min amrap
20 DBlunge@22.5/15
10 burpees
5 hspu

Wod: try and flow through the movements with out resting. Maintain around 80-90% of Max effort