Warm up

A) 4-6min easy erg

B) Front squat warm-up:
8-6-4-2 up to 70% 1RM

C) Chin-up warm-up:
3 rounds: 10 face pull + 6 ring row

Workout

A) Front squat
7x2 @75-85% 1RM

B) Chin-up
3x8-10
Rest 2-3min

Avustettuna voit tehdä kuminauhalla tai käyttää aputankoa.

C) 3-4 rounds
8+8 bulgarian split squat (DB's / KB's)
8-10 bench press
Rest 2min

4 settiä (kierrosajat ylös)
20 cal echo (ilman käsiä)
20 ghd/abmat sit ups
20 hang power clean 60/45-50/40-42,5/35

Rest 2min between sets

3 set
10 ring push ups/push ups
10 pull ups / jumping pull ups
15 Dips
15 biceps curls
10 weighted sit ups
10 leg raises
60s plank

Rest 2min between sets

5 rounds of
* DUs as many as possible
* Alt lunges with body weight - 10 each side

3x 6 @tuntuman mukaan moderate

By WodWell

3 rounds for total reps in 17 minutes
1 min max back squats (225/155 lbs)
1 min max db bent over rows (2x50/35 lbs)
1 min max box jumps (24/20 in)
1 min db push presses (2x50/35 lbs)
1 min Russian kb swings (2/1 pood)
1 min rest

For time
3 Rounds

10 devils press 2x 22,5/15kg
10 box overs 2x 22,5/15kg & 60/40cm
10 DB push jerk 2x 22,5/15kg

TC.15min

For time

3 Rounds
60 DU
30 Wall ball 9/6kg
15 C2B

TC.17min

Card Deck 3.0
♥️ Shuttle run 10 m
♣️ Deadlift (rx 60/ 85 kg)
♦️ Bar over burpee
♠️ Push up

5 rounds of
10 back squats
10 alt. lunges

5 press behind the neck snatch grip + 5 ohs