3 rounds of:
10 DB deadlifts
10+10 DB side bends
10 Ring rows
20 Russian twists
10 Arch rocks
Rest

2-3sets:

8+8 KB fr bulgarian split squat
10 snowangel
12 GHD hip extension / SCALE UP --> WEIGHTED

Shoulder/Arms
Warm up - 3 Sets (light dumbbells)
12 Front Raise
12 Lateral Raise
12 Rear Delt Raise
12 Shoulder Press

Superset1 - 4 Sets
A1 Shoulder Press - 10,8,6,4,2 (Find heavy 2 reps)
A2 Lateral Raises - 10 (same weight)

Superset2 - 4 Sets
B1 Seated Dumbbell Press - 10
B2 Rear Delt Raises - 10

Superset3 - 4 Sets
C1 French Barbell Biceps Curls - 12
C2 Skull Crusher - 12

FINISHER
50 Strict Pullups
*every time you break 10 Shoulder press with barbell
(50 húzódzkodás erőből, minden alkalommal amikor lejössz, üres rúddal 10 fej fölé nyomás erőből. FEEL THE PUMP)

JERKS

1) Chaos Press 5x3 (Link)
*kevyehkö paino, keskity laatuun

2) Split Jerk From Blocks
E2MOM x6-8

Set 1-2: 3 Reps (Drop and go) @70%
Set 3-4: 2 Reps @75%
Set 4-6: 1 Rep @80%+ (voi tehdä 8 sarjaan asti) (nosta päivän maximiin)

Push And Pull
10MIN AMRAP:

2-4-6-8-10…
- Strict Bar Dip

1-2-3-4-6-7…
- Strict Pull Up

-150m ski between rounds

METCON

4x4min on/2min off:

Alternating A&B:

A)
-3 Wall Walk
-6 DB Snatch @50lbs
-9 Box jump over

B)
-5 Pull Up
-10 Push Up
-15 Air Squat

ACCESSORIES

4 ROUNDS FOR QUALITY:

• 10 DB Z Press
• 10/10 DB Row or 10 Barbell Row *rest as needed

Press:

10 minutes of:

20 Double Unders
10 Reverse Fly
10 Face Pull
6 Table Reach
0:20 HS Hold

30 min for cals

• 20 cals on Assault bike
• 20 cals on rower

10 min E2MOM:
• 1 Hang Power Snatch from Hip
• 1 Hang Power Snatch from Knee
• 1 Power Snatch
• 2 Overhead Squats
Complete the 3-position snatch followed by 2 overhead squats every 2 min for 10 min long (5 rounds). Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Snatch.

For time:

12-9-6
squat clean @60/40kg
pull up

rest 3min

12-9-6
deadlift @100/70kg
pull up

Target under 10min, Time cap 15min with rest / scale weight @50/35 & 80/55kg

including at least 3 rfq
15 tricep pushdown
15 hammer curl

Every 4:30 x 6
200m Skillmill Run
250/200m Row
250/200m Ski
15/12cal Assault Bike
- choose only 3 machines per round