Arnie Curls:
- 20kg x 9 x 3

Tricep Kick Backs:
- 10kg x 9 x 2, 10kg x 10 x 1 (each arm)

Barbell Curl:
- 25kg x 9, 30kg x 9, 35kg x 9

BW Dip Pyramid (work:rest ratio = 1:1)
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Push Press 1 RM

20 Minute AMRAP

30 Box Jump (24")
20 Push Press (115/75)
30 Pull Up

I was terrible - I felt falt and unmotivated. Yuck, yuck yuck.

3 Goodmornings on the minute for 9 minutes at 50% of your 1RM (75lbs)

3 minutes rest followed by:

5 minute AMRAP
5 Squat Clean & Jerk 135/95
10 Burpees

2 1/2 + 8 burpees

5 minute rest followed by:

5 minute AMRAP
10 Deadlift 135/95
10 Double Unders

6 rounds + 1 DL

164 reps if you count total movements

Weighted Pull-UPs: 3-3-3-3-3

26-35-45-55-70

Jalkakyykky 5x2
Hyvää huomenta 3x8
Suorinjaloin maastaveto 3x20
Reverse Hyper 3x12
Vatsat 50-100 toistoa
Suorinjaloin maastaveto 1x50

...ja sitten juhannuksen viettoon :)

15-12-9-6-3
Power Cleans @135#
Bar-Facing Burpees

Squat Snatch (3 rounds of 5 reps at 95lbs)
Chest to Ring (3 rounds of 10 reps)
Fake Grip

15-12-9
Power Snatch (115/80)
Burpee
400m Run

Back Squat:
- A. 15-15-15-15
Or
- B. 10-5-3-2-1

Optional: Squatting Annie
50-40-30-20-10
-Double Under
-Air Squat

Record weight and time for squatting Annie.