Cirkelfys
1: Push ups 3xMax @ ingen paus i toppen
2: SA Kb rows 3set/arm
3: DB Bulgarian split squat 3set/ben
4: Rkb swing 3set

A: Standing SL hamstring curls 3set
B: Leg press 3x5
C: Bench Press 1-1-1
D: Seated rows 3set
E: Dips 2set
F: z-bar Preacher curls 2set

5 sets of 10, 8, 8, 6, 4 reps:
• Seated Dumbbell Presses
• Deadlifts
Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Rest 1-2 min between sets.
Dumbbell weights in the comments.

Hang snatch pull:
60 kg, 1,79 MPV, 1054 W
65 kg, 1,62 MPV, 1033 W
55 kg, 1,77 MPV, 955 W

1/4 Back squat:
115 kg, 1,43 MPV, 1613 W
110 kg, 1,42 MPV, 1532 W
120 kg, 1,23 MPV, 1448 W

Dynaaminen hyppy:
54,4 cm
53,5 cm

For time:

3 rounds:
10 handstand push-ups
20 toes-to-bars

2 rounds:
10 strict handstand push-ups
5 rope climbs,15 feet

1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

DL sets

AMRAP 18 Minutes

Row 200m
Box jumps 12
Pullups 8
Air Squats 12
Kettlebell Swings 12
Sit ups 12

Scaling

Row:
Bike 160m
Ski 200m

Box-jumps:
Reduce box height
Plate hops

Pullups:
Banded pull ups
Ring Rows
Hanging from Bar 20 seconds

Kettlebell Swings:
Reduce loading
Eye level Kettlebell Swings

Sit ups:
Reduce reps
Hollow Rocks

E3MOM:

20 cal row
12 deadlifts
6 hang power cleans

X2GT

Back squat 4x8

3 Rounds for time: Tc 14'min

Treenaaja ____________________________ Kuntoilija
200m Run ________________________________ 100m Run or 600m Bike
30 Jumping rope crossovers ______________ 90 Single unders
20 Anchored Feet Dumbbell Sit Up _______ 20 Anchored Feet Dumbbell Sit Up
10 Alt DB snatches 22,5/15kg _____________ 10 Alt DB snatches HAP