3 Sets Not For Time:

9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
100m Double Dumbbell Farmers Carry @32.5kg's

3x
10 Rower Pike-ups
40 Hollow Body Scissor Kicks
20 supermans

Maastaveto.
8x60
8x70
8x80
2x8x90
Ylätalja
4x8
Rintatuellinen soutu
4x80
30+30kg
Hauiskääntö tolppaa vasten
8x20
8x25
8x30
8x30 + 6 kippaamalla
8x25 + 6 kippaamalla
8x20 + 6 kippaamalla

For time
60 du
21 hspu
21 pistol squat
60 du
15 hspu
15 pistol squat
60 du
9 hspu
9 pistol squat
60 du

A.
3 SETS:
30 cal ski
15 DB bench press
10 strict pull-up
15 DB bench press
2 legless rope climb
*3min rest btw sets

B. 10min EMOM:
1. 10 Strict dip
2. 10 Strict chin-up

C. 3 SETS:
10+10 DB bicep curl
10 DB skullcrusher
15 Banded bicep curl
15 Banded tricep push-down
*1min rest btw sets

A.
3 sets:
20 cal Ski
12 DB bench press
10 Strict pull-up
20 Push-up
1-2 Rope
*3min rest btw sets

B.
3 sets:
20 cal Ski
12 Strict hspu
20 GHD
10 C2B

C.
5x20 Alt V-ups
*short rest btw sets

D.
Tabata:
Bicep curl / Tricep push down

165 min

1.MU
- Drills
- EMOM10: MU x 1

Hard routine

2.Strength
A. Weighted CTB chin up x 3
- 5 10 12.5 15 12.5 12.5 kg

B. Push press H5

3.Metcon
10 rounds: 3 min on/ 1 min off:
A. 15 cal Row + 6 Burpee box jumps + 30 Double unders
Reps: 1+11 cal, 4+6+30+15+6 BBJO, 30+15+6+30+3 cal, 12+6+30+7 cal, 8+6+30+9 cal

B. 200 m Run + 8 Toes to bar + 20 Walking lunges
Reps: 1+120 m, 80+8+20+200+8 TTB, 20+200+8+20+50 m, 150+8+20+200 m, 8+20+200+8+20 WL
HR 174/185

4.Strength accessory
A. 100 banded bicep curls

B. 100 banded tricep ext.

C. 3 sets:
20 GHD hip ext.
20 GHDSU

3 x 1 power clean + 3 push press

70-75% 1 rm c&j

120 min
Warm up for 15 min

1.HSW
- 10 m

2.BMU
- 5x1 + 5x2
- BMU x 15

3.BCTB
- Drills
- BFLY x 30
- BCTB x 25 (singles)

4.Back squat
- 4x10x65 kg

5.Strength accessory
3 sets:
8/s. bulg. split squat - 25 lbs
8/s. stag. stance RDL - 40 kg

EMOM 8

• 6 x pushjerk, 40 kg
• 1 legless köysi