2lankun penkki 3x1 (80-85-90% viime viikon max1:stä)
-stopeilla

Pystypunnerrus 3x20
Pystysoutu 3x20
-superina

Vipunostot taakse 3x20
Vipunostot sivuille 3x20
-superina

21-18-15-12-9-6-3 reps for time of

• Box jumps
• Ring push-ups

♀ 24-in box ♂ 30-in box

EMOM 32
1) 8 box step over 2x 25/17.5
2) 10 wall balls 12/9
3) 8-10 ghd sit ups 6/4kg ball
4) rest

For time:
15M OH WALKING LUNGES (20/10kg Both)
60 GTOH (20/10kg) Split
15M OH WALKING LUNGES (20/10kg Both)
60 "3 TO 1'S" (jump rope)
15M OH WALKING LUNGES (20/10kg Both)
60 GTOH (20/10kg) Split
15 M WALKING LUNGES (20/10kg Both)

Kyykky 4x2x85%

Penkki 4x2x85%

Suorinjaloin mave 3x8

Penkki käsipainoilla 3x8-12

4x5 @light, explosive

3x 2+2 @60-65%
3x 1+2 @70-75%

ACCESSORY:
Statistic holds

20s on, 40s off x3 rounds
chin over bar
ring support
L-sit

8x1 Squat snatch 70-80% 1RM

3-4 rounds, rest as needed:
1) 8-15 GHD Hip Extension with
3sec hold at the top
2) 10-15 Hollow Pull-Down
RPE 3+ to 4