2-3 Kierrosta:
6/6 Askelkyykky eteen V.3
60s Lepo
6 Suorinjaloin maastaveto tempausleveys
60s Lepo

4x8 @ 7.5 kg

3x4 @ 57.5 + max @ 52.5, 10 reps

4 Rounds
3min work
1min rest

20 HSPU
20 T2B
AMRAP Burbee pull up

Count only your burbee pull ups.

Rest / Optinal recovery session
Easy/recovery pace
250-500-750m of
rowing
ski erg
running on assault runner

then

Functional body building for accessory/ body maintenance work
2 sets of:
8-12 reps each side
windmill (tee varovasti eilisten sumomaven perään 5kg)
db row
single arm military bench press
use 5-15 kg weights
rest 2-3 min bwn rounds

2 sets of
8-12 reps each side
weighted cossack squats
single leg weighted hip bridge
single leg calf raises
rest 2-3 min bwn rounds

Choose 2-3 upper and lowerbody mobility drills to do today evening .

12 min 4 rounds (emom)

1: 20 s bench press (db) + 20 s butterfly chest press (db)
2. 20 s ring row + 20 s ring row & hold 3 s
3. Optional ab crunch 40 s

4x3 + 1x1 Shoulder press
Go as heavy as you can!

Start low work your way up!

Get 1RPM Clean & jerk 4 attempts.

Shoulder press 3 RM, then max reps @ 85 %

Amrap 10min
A)Rowx12cal
B)DB Hang powerclean+stohx3+3/6+6/9+9...(DB22,5/16kg)
-Alternate hand every rep)