3x6 1 arm devils press

3x
10 Barbell row
10 Db bench press

3x
10 db shoulder press
8 db bicep curl
6-10 diamond press

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

FT:

in teams of 2:

50 clusters 60kg
50 burpees
100 db snatch 22.5kg (10 each)
50 pushups
100 front squats 60kg (10 reps each)
50 burpees
100 SDHP 40 kg (10 rep each)
50 pushups
100 steps walking lunges 60kg (10 reps each)
50 burpees
50 clusters 60kg

10 kierrosta vuorotellen parin kanssa

-joku oma taito (esim bar MU kumpparilla tai koittaa saada 2 bar MU )

-2-3 rope climb

10 min EMOM

-parinton minuutti 10-20sek dippipito
-parillinen minuutti 20 sec L-sit roikkuen

Every 1:30 x 5:

18 GHD

A: Plyometriuppvärmning i trapphuset
B: Bulgarian suitcase split squat 3x12/ben
C: Supine slider hamstring curls 3x12
D: 100rkb swing, 15SL Toe raises Every rest

For time
84 42 21 12
60 30 15 9
36 18 9 6
Double under/ wall ball / front squat 60kg / bar mu

Warm up(10)
3rds
20 jax
5 push ups
20 mountain climbers
5 squats

WRK(25)
WRK 3:30 REST 1:30 x5
50 heavy jump rope or jump rope
5 dumbbell strict press
(four sec hold at the top, four sec down)
5 v-ups

Finisher
1:00 plank
1:00 samson stretch

Saksityöntö räkistä

3 x 5, 85 %