1. 5 Punnerrus + 5 Istumaannousu + 5-10 Kehonpainokyykky
2. 50m Farmers carry
3. 8/8 Yhden käden vauhtipunnerrus
4. 40s Soutu/pyörä

4 RFQ
20m sled pulls sled 65kg
20m sled push only arms @ 100kg

5 rounds: 1 min per move
1. Pullup
2. db bench press
3. Barbell row
4. db shoulder press

2 min rest

3 rounds:
max rep bicep curl
max rep tricep press

Bench press 1 RM, then sets @ 80%, 60% (choose reps)

Bench press

Push press 5x5 reps

Tempaus tekniikkaa.

FOR TIME OF:
TEAM OF TWO:
100 DU (50 EACH) OR 140 SU (70 EACH)
50 HSPU ( 1 WORK 1 IN HS HOLD OR PLANK UP)
50 T2B ( 1 WORK 1 IN HANGS FROM THE BAR)
50 STOH 60/40 ( 1 WORK 1 IN FRONT RACK HOLD)

WU
Run WU

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

AMRAP

• Run 1.5 miles
• 10 push-ups
• 20 lunges
• 30 sit-ups