Raakatyöntö

3x2@75
2x2@80

Vapu 3x3@80

askelkyykky kävely 3x10

Lisäpainolankku 3x40

3 Rounds of:
400m Run
21 x 24kg KB Swings
12 Pullups

Back Squat 3x3

A: 8min emom
3x plyo push ups
B: Bench press amrap@70kg
C: Shoulder press 3x5
D: strict chin ups 3set
E: Dips 3set

5x
5 heavy shoulder press
Rest 20 seconds
AMRAP kipping HSPU

Rest 2 minutes.

15 min find day 5 rm front squat/ohs

5min rest

Cash in 15 FS/OHS same weight as 5 rm

3 rounds:
6 dl
12 t2b
24 cal bike

5min rest

30 Stoh
60 sit up

Banded Pulldowns x 100 Reps in as few of sets as possible.

Clean & Jerk, six 2+1s.

1,000m row (switch every 250m)
Then 2 rounds
20 burpees
30 wall balls
40 KB swings
50 box jumps
100 sit ups
20 cals on ski erg
*remaining time max meters on row

100 TRX Row
100 Air Squats
50 military press (dumbbell 12kg)
TRX plank
100 pushup
100 lunges
50 thruster (dumbbell 12kg)
100 one arm row 12kg