4 X 20-M WALKING LUNGES / 2 MIN REST (BARBELL- BACKRACK)

5 X 12 BENCH PRESS (2 X DB ) / 2 MIN REST

4 X 12 STRICT CHIN-UP / 2 MIN REST
(BANDED - SELLAINEN KUMINAUHA MILLÄ MENEE 12 PUTKEEN)

3 X SUPERSETS FOR BURN:
12 LATERAL RAISES (2 X DB)
12 FRONTRAL RAISE
- 2 MIN REST -

3 X FOR BURN:
20 BICEP CURL (2 X DB)
15 CABLE TRICEP EXTENSION
12 TRICEP BENCH DIPS
- 1-2 MIN REST -

Heavy of the day in 15min

Jos toinen nostomuoto alkaa tökkiä, voit jatkaa toisella ykkösiä

A.
45s. Row/Bike - Walk out + Push up
45s. Row/Bike - Spider Lunges w/ twist
45s. Row/Bike - Kipping swings

• 2rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Shoulder press

• Mobility...

For time

• 50 shoulder-to-overheads
• 50-ft. arm-over-arm sled pull
• 40 burpees
• 50-ft. arm-over-arm sled pull
• 30 sumo deadlift high pulls
• 50-ft. arm-over-arm sled pull

♀ 75-lb. STO, 55-lb. SDHP
♂ 115-lb. STO, 85-lb. SDHP

For the sled pull, use a load that is challenging but doesn’t require extended rest periods.

1. Push ups (8-12)
2. American swing @16kg (18)
3. Ghd back extensions (9-10)
4. Devils press 2x25lb DB (5)
5. Front rack lunge steps 2x25lb DB (14-18 steps)
6. Assault runner (total 1,6km, ~12km/h)
7. Rest

30 min amrap

• 24 Cal @ ass bike
• 6 complexes
• 24 burpee box overs
• 6 Ropeclimbs

Complex w. 2x15kg dumbbells: 4 Deadlifts, 3 Hang power Cleans, 2 thrusters

score is total amount of reps - 1 complex is 9 reps

Clean deadlift 6x3

110-115%

Amrap 15
2 bar mu
4 hspu
8 box jump over 60cm
A 0'-5'-10' 500m row

In teams of 3

60 t2b/v-ups (while 1 on squat hold)
120 jumping lunges (while 1 on plank hold)
60 push ups (while 1 on squat hold)
120 air squats (while 1 on plank hold)
60 ghd (while 1 rows for cals)
120m sandbag carry @100lb (while 1 rows for cals)
60 cleans @ 40kg

for time and for cals

4x2 front squat