*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
6@up to RPE8 *could do 2-3 more reps, then DROP SETS 3x6@-10%
*target load of max ~71%, bs-%, rest btw sets 3min

A: Weighted ring chin ups 3x5
B: SA Kb rows 2x15
C: Forward leaning Db Shoulder flys 2x12
D: Supinated Db biceps curls 2xMax
E: For time:
5-10-15-20-25-20-15-10-5 Rkb swing @24kg Kb

Clean 5x3 + 1x2

00:00-15_00 warmup
TARGET: ankles, wrists, rotations, balance, move sideways/backwards/rotating

15:00-25:00
10 Jefferson curl + squat
10 Deep squat + back fleaxion and extension with DB
5+5 Split stance thoracic rotation

25:00-40:00
10+10 Hip external rotation
10-20 Banded hipflexors + hollow hold
5+5 Cossack squat into knee tap
10-20 Tibia raise

40:00-55:00
5+5 Feet supported shoulder circles
10+10 Shoulder extension from box
10 Shoulder external rotation (wall slide) with band
45sec Single arm dead hang (alternating)

55:00-60:00
30s Quadruped neck extension and rotation
10+10+10 Neck side lifts + neck abs

A: Bench Press amrap@77,5kg + 3x5 deload
B: Incline Db Bench press 2set @ 30° incline
C: Incline Db Bench press 2set @ 45° incline
D: DB Shoulder flys 2set
E: Cable triceps push downs 2set

A: Bulgarian Dead lifts 4set
B: Weighted chin ups 3x5
C: Seated SA rows 3set
D: Lat pull downs pronated 3set
E: Forward leaning sa Shoulder Cable flys 2set
F: Straight bar biceps curls 1xMax

A: Bench press 5-5-5+ @65-75-85%
B: Incline Db Bench press 2set @ 30° incline
C: Incline Db Bench press 2set @ 45° incline
D: Dips 3set
E: DB Shoulder flys 2set
F: Cable triceps push downs 2set

Valmistava jakso-1
Jalat vaelluskuntoon

For Time
60 Deadlifts (95/65 lb)
60 Air Squats
60 Push-Ups
30 Power Cleans (95/65 lb)
30 Front Squats (95/65 lb)
30 Shoulder-to-Overheads (95/65 lb)

All for time:

5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)