Snatch pull 4x6 reps

For time

• Row 1,000 meters
• 30 bench presses, body weight
• Row 1,000 meters
• 20 bench presses
• Row 1,000 meters
• 10 bench presses

Suorinjaloin maastaveto 5x10x40%
-jokainen toisto lattiasta/stopilla
-seiso itse korokkeella (1 kumiharkko ok)

Pystypunnerrus 5x5x50%
-prosentit penkin maksimista

Yhden käden kulmasoutu 3x12-20 / käsi
-niin iso murkula mitä näpeissä pysyy

Ojentajat kumpparilla 2x50

Find your 1RM deadlift

EMOM30 for
10/8 cal echo bike
12 WB
15 KB Swings

HS practice
HSPU practice

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Partner workout
2 ends
a) 50 wall balls + hs hold
b) 40 pull up + hang
c) 50 box jumps + sand bag hold
rest 2 min b/w a, b, c

5 x EMOM6

1. EMOM6 Russian swing x 20 Punnerrus x 10
2. EMOM6 American swing x 20 Rengassoutu (haastava) x 10
3. EMOM6 Maljakyykky x 15 Burpee x 10
4. EMOM6 Thruster x 5+5 Sit up x 20
5. EMOM6 Rivekyykky x 5+5 Liskopunnerrus x 10

for 90min
bike erg, row, bike erg 10 min each
- Nasal breathing
- HR @ 70-80%

4 Supersets of:
12 SA DB Bent Over Row
12 Single DB Standing Skull Crushers
Score: Single Arm DB Bent Over Row
- Rest 2-3min btw sets

4 Supersets of:
12 DB Lat Pull Overs
12 Alt. DB Hammer Curls
- Rest 2-3min btw sets
Score: DB Pull Overs