Bench press 6x5 sista setet amrap

Hand-Release Push-Ups.
Plyo Push-Ups.
Russian Twists.
Single-Leg Burpees.

Break for 2 minutes

Supermans with Lateral Raises.
Lateral Lunges with Hops.
Tuck-Ups. ...
Mountain Climbers

Note- Make sure that each exercise is done for 30 seconds or more.

Takakyykky
2 kierrosta: (6 kyykkysarjaa)
1. 4 takakyykkyä @70%
2. 3 takakyykkyä @80%
3. 2 takakyykkyä @90%
*Sarjat kolmen minuutin välein, ensimmäisen kakkosen jälkeen kevennetään painoa ja tehdään kierros uudestaan alkaen nelosesta.
*Prosentit suuntaa antavia, lasketaan ykkösmaksimista. Toistot tulee olla kuitenkin hyvin liikkuvia.

lämmöiksi 5*1+2

Snatch pull + hang squat snatch 8 X 1+1

50x box step up
50x kbs 12kg
50x sit ups
50x air squat
50x burpee

A: 8min emom
Triple jump
B: Deadlift 5x5
C: strict chin ups 3xMax
D: For time:
750m row
30 Burpees
15/15 Kb snatch
500m row
20 Burpees
10/10 Kb snatch
250m row
10 Burpees
5/5 Kb snatch

A,
Front Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 12 mins of:
1 Power Snatch @84/57kg
6 Strict Pull-ups
12 Over Unders @60/50cm

Goal: 6+ rounds

C,
Underhand PVC Stretch, 60-90 secs

Banded Lat Stretch, 60 secs/side

3x6 Eccentric Split Squats- 6 secs lowering

Bench press 4-6-8-10-8-6-4 reps

WU
Flow 5 hartiat & rinta
Flow 7, 27 squats

Dry run
6-4-2
Thruster
Devils Press