10-9-8-7-6-5-4-3-2-1 sg arm DB devil press 25kg
25m DB farmer carry R 25kg
25m DB farmer carry L 25kg

3 RFQ
15 bent over DB rows R 25kg
15 bent over DB rows L 25kg
10-15 DB biceps curls 25kg
40 banded pull aparts

2 sets:
2x20m Rope Pull + Drag 90kg
Max Rep Incline Bench Presses

AMRAP 25min
25 sit ups
25 jumping jacks
25 push-ups 25 tuck jumps
25 squats
25 burpees

Scale push-ups if needed to get them finished in under 3:00 each round. Even when you get exhausted with tuck jumps, still get your knees as high as you can. The burpees unbroken, which means that you need to focus on breathing and perhaps need to make them by step down & step up technique.

Joko harjoittelee Openia tai tekee

1 h PK

1000 m row
20 soutulaitteen yli burpee
20 m farmarikävely
3 min oma skill

Warm up of the week 10/7-10/11
10 jing jangs
10 active spiderman
10 single leg deadlift
10 jax
10 lunge
10 pvc pass thru
10 halo
10 good mornings
1:00 min samson stretch

Workout(20)
30-20-10
10m shuttle sprints
ground to overhead 35/25-challenge-45/35
windshield wipers

Opt(12)
800m walk/run
4x2 hang muscle snatch-form
work up to hvy bench or strict press
5x5 hollow rocks

Finisher
50 rtw
1:00 hamstring stretch

A: clapping push ups 8x3
B: windshield whiper push ups 3x5/arm
C1: Feet elevated chair dips 3x20
C2: SA Transversal DB rows 3x15/arm
D: Evil wheels 3x10

Shoulder Press
Five Sets heavy Triples
Between sets 1-3 klapping push ups
Send Off 2:30

21-15-9
Row
Over row burbee

Strict press 5x5