1 x 12

3 x 8

Dumbbell Single Hand Overhead Press
- 3 sets of 10 reps

Overhead squat

4 x 3-5 @ 85+%1RM snatch (3 RIR), Rest 3:00 between sets

Snatch

10 @ 60% – 8 @ 65% – 6 @ 70% – 4 @ 75% – 2 @ 80%

– Take 2:00 break between each weight to add load and to prepare yourself –

– Focus on today’s piece is consistency in a moderate volume ladder format. This is not intended as a “workout”, don’t rush the lifts to get a faster time. Focus simply on accumulating EXCELLENT repetitions at a steady pace.

Every 2:00 x 4
-50m swim for time

Individual workout
5 rounds for time of:
Row, 500/400 m
30 Box Jumps, 60/50cm
30 Wall Balls, @9/6kg

Timecap : 35 mins

As many Wall Walk as doable. Each set same amount.

Gymnastics

A) rMU Practice for 5-10min

B) 4 Rounds:

• 1 Set Of rMU
• 50 DU
• HSW Ramp (one way) +5-10m

+2min Easy Bike Between Rounds

T2B

EMOM 15:

1-10: ”X” T2B (Enemmän ku viime vkolla)
11-15: ”X” V-Up (Sama ku T2B)

Bodybuilding

A) 3-4x Superset

• 1 Set Banded Pull Up (pitkä)
• 15-20 Banded High Pull

*Rest 2-3min between rounds

B) 3-4x For Quality:

• 10-15 Feet Elevated Ring Row
• 15-20 Banded Face Pull

10 rounds for time:
• 200 m Row
• 3 Clean & Jerks 135/95#
Goal: 15 min.