A: Bench press 3x5
B: Lat pull downs 3set

4 rounds for time:
12 cal bike
8 double kettlebell lunge

Rx: 2x24/16 kg

Every 45sec/Boxsquatx2rep
30-60%

Amrap 8
8 hpc 60kg
8 ttb
8 lateral burpees
Rest 1'30"
Amrap 4
4 hpc 70kg
4 strict ttb
Rest 2'
Amrap 2
Max hpc 80kg

On The 2:30 x 6 Sets:

Set 1 : 3 Reps @ 63%
Set 2 : 3 Reps @ 73%
Set 3 : 2 Reps @ 78%
Set 4 : 1 Rep @ 83%
Set 5 : 1 Rep @ 86%
Set 6 : Heavy Single Attemp

3 rounds for time
100 du
20 ctb
30 dumbell box step up over 60cm 22.5kg

10x2min Row for meters
1min rest between rounds

LÄMMITTELY
Kumpparilla
• Rinta
• Selkä
• Olkapäät
• Ojentajat

Pullover tekniikka
• Asento
• Liikerata

Tekniikka käytäntöön
3 sarjaa/liike
45s./30s.
• Pullover lattialla kp
• Pullover seisten kumppari

TREENI
Amrap 12
10 Pullover lattialla kp + core
10 Thruster
10 Rengassoutu
10 Punnerrus

Emom 10min
10 bux jumps / emom
Total 100 box jumbs
M61cm / F51cm

25m front rack dumbbell walking lunges
50 db power snatch alternating
25m front rack dumbbell walking lunges
50 t2b

9:00 timecap.