Deadlift 1 rep max

5 sets, 2min rest between
1 Set:
2 rounds
10cal row
8 Burpee over Tower
20 DUs

5 Rounds for time of:
10 Devil Press
15 DB Reverse Lunge
20 Double Unders

A.
3 SETS:
30 cal ski
15 DB bench press
10 strict pull-up
15 DB bench press
2 legless rope climb
*3min rest btw sets

B. 10min EMOM:
1. 10 Strict dip
2. 10 Strict chin-up

C. 3 SETS:
10+10 DB bicep curl
10 DB skullcrusher
15 Banded bicep curl
15 Banded tricep push-down
*1min rest btw sets

A.
3 sets:
20 cal Ski
12 DB bench press
10 Strict pull-up
20 Push-up
1-2 Rope
*3min rest btw sets

B.
3 sets:
20 cal Ski
12 Strict hspu
20 GHD
10 C2B

C.
5x20 Alt V-ups
*short rest btw sets

D.
Tabata:
Bicep curl / Tricep push down

Parin kanssa yhteensä

5K row

Toinen tekee
3 x aurinkocobra
3 x aurinkokissa
20 sek L-pito
20 sek pöytäpito
20 sek vastaoteroikunta

EMOM10
-shoulder press+ push press+ push jerk

*start with empty barbell. Increase weight every other minute.

A,
For time:
Row, 5 km

Every 3 mins complete:
10 Wall Balls@9/6kg

Goal: No more than 10 full rounds to complete the 5 km.

B,
Barbell Row 8-8-8, using heaviest weight per set
Kettlebell Sumo Deadlift 8-8-8, using heaviest weight per set
Dumbbell Incline Bench Press 6-6-6, using heaviest weight per set

Barbell Rows- 3 secs down and up
Kettlebell Sumo Deadlifts- 3 secs down and up
Dumbbell Incline Bench Press- 3 secs down and up

-Pystypunnerrustekniikka (shoulder press)

-Vauhtipunnerrustekniikka (push press) / 3 x 5

Tabata
DB Snatch
Lunges with KB
Planks