5 rounds:
15/12cal AB
15-20 GHD Sit-ups

Clean 2x3 + 3x2 + 1x1

3 rds
10 abmat sit up
25 sec hollow hold
10 leg throw

3 X
6 Bench press (barbell)
10 Strict pull-up

3 X
10 Incline DB bench press (heavy)

3 X
10 Seated DB shoulder press (2xdb)

3 X
Wide push-up to failure

3 X
15 Strict dip
20 DB bicep hammer curls (10+10)

3 X
10+10 Banded chest flyes
10 Banded lateral pull downs (band+stick)

Core workout:
16 rounds - 4 movements
40s work - 20s rest

Front Squat 3x1x95%

LÄMMITTELY
Tekniikkatikkaat
Liikkuen availut ja aktivoinnit

CIRCUIT
4 kierrosta - 40s./20s.
1. Tempaus vuorokäsin kp
2. Farmarikävely 1 KK
3. Goblet squat
4. Sivutaivutus seisten KK
5. Köydet

A,
Log your best Back Squat 1 rep max lift.

B,
For quality:
Monostructural Cardio, 5 mins
35 Alternating Box Step-ups
35 Ring Rows
35 Russian Kettlebell Swings, 16/12kg
Monostructural Cardio, 5 mins
35 Alternating Reverse Lunges
35 AbMat Sit-ups
35 Push Press, pick load
35 Good Mornings, pick load
Monostructural Cardio, 5 mins
35 Goblet Squats, pick load
35 Perfect Push-ups
100 Plyo Skiers

Monostructural Cardio- Row, Bike or Jog (Easy)

Goal: Complete at RPE 6/10

C,
3 rounds for quality of:
10 Prone Snow Angels
20 Banded Face Pull
Rest as needed between sets.

Against a 2-minute running clock
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of handstand push-ups per set, then sum them for your overall score.

2 rounds:

30 s side plank (R)
30 s normal plank
30 s side plank (L)
30 s reverse plank

No foot power clean
5 sets of 2 @ 60% of 1RM clean

Clean and jerk
5 sets of 1 (1 clean, 1 split jerk) @ 85% of 1RM clean and jerk

Snatch balance and behind the neck push press
4 sets of 2 (1 snatch balance and 1 behind the neck push press) - about 90% of 1RM snatch

Additional extras
Bench press - build to a heavy 3 reps
Then 3 sets of 3 reps back off sets @ 80% of heavy 3

Accumulate 2mins 30 secs in a high plank hold