Bench press 2x4, 1x3

AMRAP20

Partner A completes:

10 back squat 135/95 lb
15 box jumps
20 sit-ups

While partner B holds plank position

Back squat

3 x 5 reps starting @70% of 1RM

Increase weight every set if it feels ok

GHD sit-ups

3-4 x 25 reps, go every 2:00-3:00

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

LÄMMITTELY
60s./liike
1. Kuminauha polven ympäri - askel taakse ja eteen oik.
2. Kuminauha polven ympäri - askel taakse ja eteen vas.
3. Kyykky - lonkan aukikierto
4. Selin lonkan sisäkierto
5. Lisko polvi ilmassa + kierrot kummallekkin puolelle oik.
6. Lisko polvi ilmassa + kierrot kummallekkin puolelle vas.
7. Elephant walk

LANTIONSEUDUN HALLINTA JA VOIMA
2 x 6-8 istumasta yhden jalan nousu + polvennosto
2 x 6-8 istuen hidas jalan nosto kk yli
2 x 6-8 nelinkontin jalka stepperin päällä lonkan loitonnus

LOPPUTREENI
3 x 35s./20s.
1. Tuulimylly oik.
2. Tuulimylly vas.
3. Gorillasoutu
4. Istuen pystypunnerrus
5. Hiihto/soutu/pyörä

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5 rounds:
12/10cal AB
7 Thrusters 43/30kg
7 Bar Over Burpees
- Rest 1min btw rounds

3 Rounds:
400m Skillmill Run
20 GHD Sit Ups
15 WB 9/6kg

4:00 Echo bike @ easy
3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
+
2 rounds
8 Scapular push-ups
4 Strict pull-ups
30 Speed rope
5 KB hang clean and press
+
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
@ workout pace
250m Row
10 Wall balls
5 Burpee pull-ups
25 Double-unders
– Rest 0:30 –
10 (cal) Echo bike
5 KB hang clean and jerks
3 Bar muscle-ups
10 Shuttle runs