A: Bench press 5x3
B: Strict Pull ups 3set
C: Shoulder press 3x6
D: Neutral grip lat pull downs 3x10

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Set 1 : 3 @ 70%
Set 2 : 2 @ 75%
Set 3 : 1 @ 80%
Set 4 : 3 @ 75%
Set 5 : 2 @ 80%
Set 6 : 1 @ 85%
Sets 7 - 9 @ Build a heavy Single

Rest 1-2 minutes

For Time :

9 T2B

6 Front Squat
9 HSPU

15 T2B

6 Front Squat
15 HSPU

21 T2B

6 Front Squat
21 HSPU

TC 8

Barbell 100/70kg ( Floor )

For time:
10-20-30-40-30-20-10 ft. UB hs walks

rest 5 -10 min

3 sets of Legless rope climb clusters
1.1.1 - 15 sec. rest b/n each climb
*3 min. rest between sets

5 rounds:
- 20/15 Cal bike
- 15/12 Cal row
- 12 Thrusters
- 6 Bar muscle ups

Rest 1:30 between rounds, and increase weight each round. Score is total time to finish
Thruster weight: 95/65 - 105/75 - 135/95 - 155/105 - 165/115

Deadlift
Every 2 Min x 5 sets
- 5/5 1 1/4 bulgarian split squat
- 5 Jump squats
- 3 Dead stop Deadlift

5,000m Row as:
- 1,000m @ 22 s/m
- 1,000m @ 26 s/m
- 1,000m @ 30 s/m
- 1,000m @ 26 s/m
- 1,000m @ 22 s/m

*don't worry about time, focus on hitting the s/m!

3 Rounds Not for time:
12 Bench Press @ bodyweight
9 Strict Chin ups - use a band if needed
9 Ring Dips

Rest 2:00 between sets

10 Rounds For Time:
3 Power Snatch @ 185/125
5 Ring MU (or 6 Toe To Bar if no RMU)
200m run / 500m bike