4x

15 biceps curls 20kg plate
20 skull crushers 20kg plate
25 bench press 20kg plate

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(15)
WRK for 15:00 mins
5 upright row/ring row/pull ups
10 burpees
15 straight leg deadlift
20 sit ups

Finisher
50 cross crunch
1:00 samson stretch

Back squat 5 RM, then 3x3 @ same weight

Quad Blast: 1-3 round
25 x ilmakyykky
24 x askelkyykky
24 x hyppyaskelkyykky
15 x kyykkyhyppy

Ring pull-ups sets of 3
Weighted pull-ups sets of 3
Strict pull-ups sets of 5
Ring dips sets of 5

Shouder press dumbbell 10-10-10-10

2k ski
50 alt pistols
30 HPC @90kg

IN 5 MINUTES
600 mt RUN+10 PUSH UP+10 AIR SQUAT
THEN....
AMRAP SQUAT CLEAN 60/40 - 40/20
IN 5 MINUTES
400 mt RUN+20 PUSH UP+20 AIR SQUAT
THEN....
AMRAP SQUAT CLEAN 70/50 - 50/30
IN 5 MINUTES
200 mt RUN+30 PUSH UP+30 AIR SQUAT
THEN....
AMRAP SQUAT CLEAN 80/60 - 60/40

Partner Wod
2 rounds
50 cal row
50 pull ups
Straight into…
2 rounds
50 Wall balls
50 Snatches 40/30kg
Straight into…
2 rounds
50 Burpees
50 OHS 40/30
Straight into…
50 Clusters 40/30
TC 35min

Puijon Portaat 60 minuuttia.

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