A: Wall facing Hspu 3xMax
B1:Archer push ups 2xMax
B2: SA DB rows 2x20
C1: Elevated feet chair dips 2xMax
C2: Banded transversal rows 2x20
D1: SA DB flys 2x10
D2: Evil wheel 2xMax
E: For time
SA DB curls 10-1/each arm
Pushups 10-1

1) Row calories
2) DB snatches
3) Goblet squats
4) Sit ups

10x400m run, between rounds 20x biceps curl

For time

• 42/30/18 Kb Full swings
• 21/15/9 Burpees

45 min easy pace running

*Every 5 min: 10 Broad jump

Deadlift 1x90%+5x5x75%

Seven rounds of:
7 push-ups
7 thrusters with kb/db
7 tuck-ups
14 deadlifts (both legs)
7 burpees
14 db snatch (both hands)
7 sit-up

Reps. 10-9-8-7-6-5-4-3-2-1.

Burpees
Pull-ups
Pistol squats

Timecap 20min.

E2M for 12min
1: OHS x5@32x1
2: Seated pike compressions 10-15
+
5 rounds
30sec top of pull up hold
30sec rest
30sec handstand hold
30sec rest
30sec ring support hold
30sec rest
30sec Sorensen hold
30sec rest

Liikkuvuutta & venyttelyt n. 40 minuuttia.

Takakyykky 3 x 3 x 75%

Raakatempaus + tempaus

5 x (1+1) x 75%