GHD back extension
5 x 10

Add weights if possible. Keep a neutral spine!

6 min aikaa selvittää

Rinnalleveto ja työntö 1 RM

Dynamic Shoulder Press
10x2r @ 55%-65%
1min Revovery

5 x 3, 100 % of shoulderpress

Push press the barbell up, bring it slowly down (1:3)

For time :

10 - 20 - 30 - 40 - 50 Double Unders
50s - 40s - 30s - 20s - 10s Plank Hold

TC 10

5 rounds for time
6-10 kipping pull up/c2b
8 devils press (pick weight)
5 x (10+10m) shuttle run

You can substitute devils presses to heavy 8 sandbag cleans

Tc 15min

4 Rounds x Every 5:00

8 Press BHD Neck ( Snatch Grip )
16 Bicep Curls W/ DB`S alternating
10 Reverse Fly´s

Rest as needed btw movements.

For time:
21-15-9
power clean@60kg
pull up

DELOAD WEEK

Pause back squat + back squat
4x1+1 @60-70% 1RM

3min AMRAP

Tuplat/Sinkut