1) Row calories
2) DB snatches
3) Goblet squats
4) Sit ups

10x400m run, between rounds 20x biceps curl

For time

• 42/30/18 Kb Full swings
• 21/15/9 Burpees

45 min easy pace running

*Every 5 min: 10 Broad jump

Deadlift 1x90%+5x5x75%

Seven rounds of:
7 push-ups
7 thrusters with kb/db
7 tuck-ups
14 deadlifts (both legs)
7 burpees
14 db snatch (both hands)
7 sit-up

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

Burpees
Pull-ups
Pistol squats

Timecap 20min.

E2M for 12min
1: OHS x5@32x1
2: Seated pike compressions 10-15
+
5 rounds
30sec top of pull up hold
30sec rest
30sec handstand hold
30sec rest
30sec ring support hold
30sec rest
30sec Sorensen hold
30sec rest

Liikkuvuutta & venyttelyt n. 40 minuuttia.

Takakyykky 3 x 3 x 75%

Raakatempaus + tempaus

5 x (1+1) x 75%

Warm up:
10 inchworm burbees + 24, 3+3 shoulder circles
10 push-ups + 12 curl & press
12 squat bottom rotations + 12 banded press
6+6 hang cluster + press

1. Banded decline push-ups 5x/max+ incline bench press on floor 5x/max

2. HSPU tai helpotettu versio 4x10 + staggered push-ups 4x10+10

3. Flyes on floor käsipainoilla 4x12 + banded cable flyes 4x20

Core 7min abs workout (youtube)