75 min
Warm up for 10 min

1.4 sets:
8 strict pull ups
10 hip thrust - 65 65 70 70 kg

2.3 sets:
10 sa. strict DB press - 12 12 12 kg
8 bulg. split squat - 14 14 14 kg

3.3 sets:
12 side lateral raise - 4 4 4 kg
8 bicep curls w/DB - 10 10 10 kg
8 hamstring curls - 35 35 35 kg

4.Tabata shoulder press
- 10 kg
- 12-10 reps

5.3 sets:
12 bicep curls w/barbell - 12.5 15 15 kg
10 v-up
15 pike leg raises
30 side heel touches

8 min AMRAP "LAATUA"
21 cal row
7 overhead squats

3 min row slow pace

8 min AMRAP "LAATUA"
21 cal row
7 wall ball

3 min row slow pace

8 min AMRAP
21 cal row
7 strict chest to bar pull ups

3 min row slow pace

3 x 1+1
Raakatempaus + tempaus kyykkyyn, 70-80 %

Optional:
Treenaa sun kehityskohdeliikettä 5-15min (kässärit, muscle up, pistoolit, raakanostot)

On the minute x5
5-15 hspu (ennemmin 5 yhdellä abmatilla kuin 10 kahdella)
Straight to:
On the minute x3
1-3 Excentrict hspu 5 seconds down. Decifict if needed
Straight to:
On the minute x3
wall climb + 10-20s hs hold on the wall

Metcon: 10min Cindy
target: onnistuneet kippileuat. Jos kippileuat ei suju, ota leukojen tilalle kippiheilunta.

Every 2.5 min Squat clean + front squat

1+4
2+3
3+2
3+2
4+1
4+1
5+0
5+0

AMRAP10
3 bar pullovers
9 KB ”big eights”
18 air squats

WOD

21-15-12-9-6-3 reps of:

DB Deadlift 2x22,5/15

DB Push Press

KNE

Pull-ups witj false grip three sets of five reps

Ring dips three sets of six repetitions

Back squat 3x5 @50-60-70%
Alternera med
3x10 strict pull ups
+
Bench press 3x5 @50-60-70%
Alternera med
500m row