Bench press 4x5

Front Squat

6 x 3 x 70%-75%

2 sec. down. Fast Up!

Liikeparin dead bug + pull over liikkeen kanssa.

For time:

15 Bar Muscle Ups
15 Push Jerks 60kg
10 Bar muscle Ups
10 Push Jerks 70kg
5 Bar Muscle Ups
5 Push Jerks 80kg

2-3 min light cardio
1-2 min prayer pose
1+1 min tricep strech
1-2 min forearms streching

WU
Run WU

3rds
10-20 Swing
10-20 Goblet Squat
Run 50-100m

A: Strict chin ups 3set
B: seated supinated grip straight bar row 3set
C: ockulsions db biceps curls
D: 30min light run

Thruster find 1 RM in 15-20min
+
3 rounds
1min amrap hang clusters 42,5/30kg
1min rest
1min amrap Burpees
1min rest

For time
25 hspu strict
50 hspu kipping
Da 0' e ogni 2' 15 cal bike erg

Band Pull Aparts
6-8 reps of each movement ,hold for 1-2 seconds on each rep.
taaksevienti
ristivedot vuoropuolin
ulkokierto kuminauhalla vartalon etupuolelta
rintakehän avausliike kuminauhalla
niskantakaa käsien suoristaminen ulospäin
vartalonkierrot seisten
kulmasoudut yhdellä kädellä

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 air bike @ easy/mod pace
20 step back lunges
10 cossack squats
10 wb goblet squats
5 wb shots