Shoulder press
5x@50%
3x@60%
2x@70%
1x@75%
1x@80%
Amrap@85%

Emom x20
1) 16 kcal skiErg
2) 12 up&down

Use 10-20 minutes for bar muscle up practice (look at the videos)

alternating between A and B:
3rds (3x molemmat a ja b, eli aseta kello: 6rds/work time 2min/rest time 2min)

2min amrap/2min rest
be fast with the transitions!
A) 8/10 cal row + 7 OHS
rest 2min
B) 6+6 DB OH walking lunge + 5 devils press

OTM 10 (5 rds)
1) 3-10 c2b (jos teet karsinnan rx) or pull up. DO NOT RIP YOUR HAND
2) headstand practice

Strenght 4 rds:
6 back squat
6 push press
rest as needed between sets

Optional accessory:
Strenght:
3 rds:
8+8 front rack reverse lunge
10 dumpbell bench press
10+10 kulmasoutu käsipainolla

Maastaveto "nousu aloitusrautaan"
Maastaveto 3x70%, 3x75% 3x80%, 3x60% (prossat aloitusraudasta)

Bench press 1 RM, then 3 sets with 66% (choose reps)

Bench press 3x4, 3x6

30 sandbag over the shoulder @150lbs

Every 4 min for 20 min:

40 m yoke carry
- build up in weight
40 m sandbag bearhug carry @150lbs

A.) Every 3 minutes
Back Squat
4-4-4-3-3

B.) EMOM 12
Min 1: 10 m DB/KB front rack WL 2x 25kg / 2 x 17,5kg
Min 2: 15/12 C2B pull-ups
Min 3: 20/16 cal Row

C.) 4 rds

Bike 15/12
Box jump overs 15
American KB swings 20

TC: 12 min

-try maintain round time as close as possible. Pacing workout with moderate pace.

D.) Recovery circuit 3 rds
2 min Easy bike (damber 0)
1 min dead hang
30 sec banded lat stretch/side