Incline bench press
Row
Db fly laying
Bicep curl + press
Db fly standing

3*8-10each

A: 10min emom
Odd: 3x prowler sled push
Even: 3x clapping push ups
B: Bench press 5-5-5-5-5
C: 6rft
5 unbroken strict chin/pull ups
10 unbroken push ups wide/narrow
15 squats
Alternerade grepp varje varv
D: OH triceps extensions 3set
E: DB Shoulder raises 3x drop set

A: snatch 1rm
B: 12min amrap
75 wall balls
35 TTB
Amrap strict Hspu

5 Rounds For Time:

15 Overhead Squats (95/65)
12 Chest to Bar Pull-Ups
9 Burpee Box Jumps (24″/20″)

Kilos – (43/29)

For time

28/21/15/9 cal ski ergo

20m sled pull with rope (@110kg)

12/9/6/3 Ring muscle up.

1RM Drop Snatch

1.
3 rds for time, 2min rest btw rounds:

10 cal Echo bike
10 Burpee box jump over
10 Alt. DB snatch (22,5kg)

2.
5 rds, on every 3 minutes:

15 2xDB Deadlift
10 2xDB Squat clean
5 2xDB Thruster

3.
Core

Front squat 5-4-3-3/ rest as needed
Go heavy!

A: Back squat 5-5-5-5-5-10
B: Clean pull 3-3-2-2-2
C: Leg extensions 2set
D: Leg Adductor 2set
E: Standing SL hamstring curls 2set

ennen nosto päivää pe/la 9.-10.7
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