Shoulder press 3rm

• 1 Set of:
Bar Muscle Ups max reps

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

PWR(12)
3 bench press on the minute for 8:00 minutes

WRK(20)
On the 5:00 x4
500m row
12 pull ups any variation or 6 muscle ups
12 kettlebell deadlift 53/35 or 70/53 x2
Score equals slowest round

Opt(12)
run 2:00 walk 1:00 x4

Finisher
60 rtw
1:00 quad stretch

Front squat 1-1-1

1clean+3Jerk 6 sets
Strict press 5x5
Back squat 5x3

1rm snatch

Bench Press 10x8 @65% 1RM

Aikaa vastaan:

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

• maastaveto (N 70kg / M 102,5kg)
• toes-to-bar

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

• raaka rinnalleveto (N 50kg / M 70kg)
• penkkipunnerrus (N 50kg / M 70kg)

Eilinen/Lepo

3-3-2-2-1-1-1-1