Bench Press + Strict Muscle-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Perform 3 bench press reps then immediately perform 3 strict ring muscle-ups for each set.

Rive +thruster
2 vauhtipu
15,25,30

Rive + työntö 9x120s
3 x 3-2-1
30,35,39
35,39,42
40,42,44

Tempaus 9x90s
3 x 3-2-1
20,25,27
25,27,29
27,29,31
Yks 27 oli jo ylös, mutta kaatu eteen

Takakyykky 1x6
Lämpät
40x2,50x4,60x4,65x4, 69x4
75 x 6

Loppujumpat!

Amrap 12’
12 Single DB lunges @22,5/15 kg
12 Single db hang clean&jerk (6/6)
12 alt. V sit up (6/6)

Rest 2’

Amrap 10’
10 wall ball@9/6kg
10 cal machine
10 renegade row (5/5) 2*22,5/15 kg

Rest 2’

Amrap 8’
8 burpee pull up
8 bear hug sandbag squat @45/30
8 shuttle run (1rep=10 meter)

AMRAP 15

20 Weighted Lunges 22,5/15kg
15 Sit-Ups
20 Weighted Box Step-Ups 22,5/15kg
15/11 Calories Bike

ENGINE

20MIN AMRAP (VK)

10-20-30-40 etc.

-Cal Row
-Cal Bike Erg

-Rest 5min-

E8MOM X5:

-15 Cal Ski
-5 SB Over Shoulder @45-50kg
-30m SB Bearhug Carry
-15 Cal Ski

Bench Press + Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Perform 5 bench press reps then immediately perform 5 weighted pull-ups for each set.

Pull-up weights in the comments

E3MOM

Deadlift
10-10-10 reps

3+ RIR

Hang snatch & snatch 1+1 otm 90s x 10

Voimatempaus + valakyykky 1+2
Otm 90s x 10

Voimatempaus + vala 1+2 otm 90s x 10
36kg saakka

Tempaus pp + tempaus 1+1 otm 90s x 10
41kg saakka

1 rive pp + 1 rive + 2 työntöä otm 120s x 10
30,35,40,44,44,45,0,45,45,49

Takakyykky 1x6
Lämpät kolmosia 50,60,70
Kutosia 80,84

+loppujumps! 🥵