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

4 rounds for consistency:

A. 7 min amrap:
18/14 cal row
10 thrusters 30/20 kg
5 box jump over 24/20”

B. 7 min amrap
150m run or 400 m bike
10 dual DB deadlifts 17,5/12,5 kg
5 pull ups

3 min rest after each round. Alternate amraps for total 2 of each.

Amrap 30'
1' cal row
1' cal bike erg
1' burpees

3 rounds for time:

• Accumulate 2min in handstand hold (split as needed)
• Row 15n calories (n = the # of parts you split hsh into)

EMOM 15
1: 40s SU tai 10x burpee
2: 8-10 push-press / tanko tai kumppani
3: 40s kB swing
4: 40s Russian twist
5: 40s air squat

A,
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

70-75% 1RM Clean

B,
Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
For time:
3 rounds of:
10 Dumbbell Bench Press, pick load
15/13 Ski Erg Calories
-- Rest 2 mins --
3 rounds of:
12 Dumbbell Deadlifts, pick load
15/13 Ski Erg Calories
-- Rest 2 mins --
3 rounds of:
14 Renegade Rows, pick load
15/13 Ski Erg Calories

Dumbbell Bench Press- heavy
Dumbbell Deadlifts- heavy
Renegade Rows- moderate

Complete in teams of 2.

One partner is on the dumbbells while the other is on the ski erg. Switch when both complete the exercise and continue till 3 full rounds are complete

Tempausta kakkosina/kolmosina 30kg saakka. Lakkas taas menemästä kyykkyyn, perruutus 27 ja siitä kyykkyyn ja siihen loppu.

Minnan tiimireeni vielä loppuun ja saunan ja joogan kautta ruokapöytään!

100cal row
100 wb sit up 14
100 wb 14
100 pull up
100 push up
100 kb swing 16
100 burbee
100 goblet squat 16

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

For time with a partner :
(You Go , I Go)
3 rounds of
5 rope climbs
15 Devil's clean @2x22,5/15kg
25 DB Box step over @50cm
35 DB Floor Press
45" syncro forearm plank
55 double under each person ( one at a time)
Timecap: 30 mins