Deadlift 1x93% + 4x4x85%

A1) HS Against the box 3x12s
B1) Partner assisted Ring MU or Ring Row Mu 5x5

Niiii!

Week 6/18: 5/3/1 EMOM
Weighted dip
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

5 Rounds YGIG

40 DU
2x Macho man DB complex 2x 25kg*
*1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead

1rm front squat (salikisat)

LÄMMITTELY
2 kierrosta
60s./15s.
1. Hiihto
2. Seinäkyykky
3. Soutu
4. Nordic hamstring curls
5. Ylivienti vk
6. Raajojen ojennus nelinkontin

TAKAKYYKKY 4 x 8
tee nousevilla painoilla
lepo 60-90s.

AMRAP 10
10 x Rengassoutu
20 (10+10) x Yhden käden pystypunnerrus
10 x Etuheilautus
20 (10+10) x Russian twist

merkkaa treenin tulokseksi amrapin tulos

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20min AMRAP:

400m Run
20 Jumping lunges
20 Sit-ups

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WARM-UP:

800m run

then,

2 rounds, 10-20m per each movement:

Samson stretch walk
Glute stretch walk
Inch worm walk
Bear crawl
Duck walk

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Winter version of good old "Helen":

3 RFT:
500/400m row
21 kbs
12 pull up

50 V-ups
50 supermans
1:00 L-sit