5 kierrosta

300 m run
max reps leuanvetoja

8x3 bench press 45-50%1rm after bench 5 clapping push ups.

Rest 90sec.

EMOM20: Each minute is 30-40 sec work / 20-30 rest
L-Sit Chin ups (Palms facing in)
Ring Push-ups
Hanging Lsit flutter kicks
Wall facing handstand hold

80 min

1.Rehab for 20 min
Dead bug
Bird dog
Banded good morning
Monster walk
Gmed. w/band
Single leg KB DL
Side plank

2.Strength
A1. Strict dips from JG
8 x 8 reps
A2. Front squat, 3 x 6

B. Back rack reverse lunges, 8/side
50 55 55

C1. Hamstring machine
10x40 9x40 9x40 kg
C2. Abduction
10x55 10x60 10x60 kg

Amrap 6
15 Russian KB swing 2x24/2x16kg
10 TTB
18/15 cal row
Rest 1 min
In 5 minutes find your squat clean 1 rm

You have to get 144/135 reps or more on Amrap that you can move 1Rm

AMRAP 12

20+20 DB thruster 35/25p
10+10 DB snatch 35/25p
20 db over burpees

Push press 4x3

800 mt run
40 burpees
800 mt run

Strengt FS
Wod 20’
20 thruster
20 burpee over dumbbell
20 push ups on dumbbell
60 du

Pystypunnerrus otsalta 5x8 (kapea ote)
Suorinjaloin mave 5x8-12 (huom! sumoasento)
Merkkipenkki 4x4
Etukyykky 5x10 (kevyt)