3 Sets 3 @ 95 - 100%

** 3 sec pause on Mid Tight

3 Sets of 5 @ Light Weights

3 sec pause Overhead

3 Rounds :

2:00 Cardio
10 Squats
5 Shoulder Press
20 Sec HS Hold
3-5 Strict Pull Ups

Treeni 2
Warm up
2 rounds
2:00 cardio (increase pace each round)
3 inch worm with push ups
7+7 single arm db row
7+7 single arm bench press
10 scap push ups
2 wall walks + 30s side plank hold R/L

Strenght
Military Bench Press Training 7-5-3-7-5-3 reps
Perform 5+5 Single arm DB Push Press (each side)
rest 2-3 min

Perform second 7-5-3 bigger weights than first one.

Metcon
emom 12
1) hang power cleans x 8-12 reps
2) burpee over barbell x 8-12 reps
3) jump over barbell x 20-30 reps

Voit kommentoida alle suorituspainot mitä käytit voimaosiossa sekä metconin detailssit!

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