A: SA Kb press 3set
B: Push ups 3set
C: Kb skull cruschers 2set
D: SA db shoulder flys 1set

3 rounds for time:
15 DL
10 Pull-ups
20 Sit-ups

5-10 Rounds
1 Wall Climb with hold in HS to moderate effort
20 Total Box Step Ups @ easy height
:30 Passive Hang On Bar (vary grip as you wish)

Paused Bench press 5x3

STRENGTH PROGRESS 13/13 - HEAVY-LIGHT WEEK

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WARM UP 2 rounds ~15min

8 BRIDGE PULLOVER , lintti

20-30 sec HANDSTAND HOLD

2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

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SNATCH + OHS
3[3+3]@50%, 3[2+3]@60%, 2[1+1]@71% te-% pal 2min

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CLEAN PULL full foot + CLEAN + SPLIT JERK
2[3+1+1]@50%, 2[3+1+1]@60%, 2[3+1+1]@71% pal 2min

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CLEAN + SPLIT JERK
6[1+1]@76-81% pal 2min

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KEHONHUOLTOA LOPPUAIKA

A: Bench Press 5-3-1+
B: Incline db Bench press 3x6
C: DB Shoulder flys 3x12
D: Triceps 4set

1a) Deadlift 4x1x90%
1b) KÄSIPAINO PYSTY PUNNERRUS 4X10
3 rounds super set, no rest between sets.
4 TEMPO SUMO MAVEA 30-40% 1RM ( 10-3-10)
10 VIPUNOSTOA SIVULLE
15 JEFFERSSON CURLIA

Bulgarian Split Squat

5 x ( 6 + 6 ) /w KB´S or DB

Send Off 3:00

Every 3:00 x 3
15/12cal Ski
10 Alt. DB Hang Power Snatches

Straight into:

Every 3:00 x 3
15/12cal AB
10 T2B