Penkki 6x3x65%, 1x75%, 1x85%
-65%:n toistot 3s stopeilla

Penkki käsipainoilla 3x10-15
-ala-asennossa stoppi + venytys

Yhden käden kulmasoutu 3x8-15

EMOM 15:
1.min HS Walk 2-10m
2.min 10 DB snatch, rest of time SU/DU
3.min rest

3-4 rounds:
8-10 s.a. bent over row
8-10 s.l. hip thrust

Rest as needed.

Deadlift - E3MOM:
5x5 - RIR 3-4.

Try to increase weight a bit from last week.

Split Jerk 1RM
Find heavy of the day. Bar from
the blocks or rack.
RPE 5, maximum effort

3 rounds for time:
75 DU
40 WB
12 Burpee Box Get Overs 120/100cm

EMOM 30 - 40 ( 6-8 Rounds )

Minute 1 : Echo Bike Calories
Minute 2 : Legless Rope Climbs
Minute 3 : Echo Bike Calories
Minute 4 : 12 - 20 Strict HSPU
Minute 5 : Rest

5 rounds for time:
10 Power Cleans 60/40kg
10 Box Jumps 60/50cm
20 Push-ups

Kapea penkki Max1

Pystypunnerrus otsalta 5x8
-kapea ote

Vipunostot eteen tangolla 5x15

Treeni 2
Warm Up
3:00 cardio machine @easy/mod pace
20m bear crawl
10m inch worm with push up
10m burpee broad jumps
20m lunge walking steps with torso rotation
20m tin soldier walk
10 wall squats
20 ring rows
:20 flutter kicks

Skills
TGU

Metcon
Easy Pace Cardio for 5-6 rounds
2:00 easy pace cardio
30-50m sandbag carrying
3-5 burpee pull ups
6-8 box jump overs, stepping down and turning around
2+2 tgu