Alternate A1/A2

A1. DB bench press – 3 x 10-15 @ 1-2 RIR, rest 1:00 before A2
A2. Single arm DB row – 3 x 8-12/side @ 1-2 RIR, rest 2:00 before A1

3Rounds for quality
1. 1-6RMU
2. DB Bench press 15
3. GHD hams

21-15-9
Kb swing
Burbee

5 sets:
3 bench presses @RPE 8
6-10 DB bent over rows
2,5 min rest

4 rounds for time:
• 5 Deadlifts 255/165#
• 10 GHD Sit-ups
• 20 cal row
Goal: 9 min.

EILINEN

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

-Gymnastics warm up

HOLDS and SKILLs 30s on 30s off x 5
1) L-sit (paralette/box)
2) DU/SU
3) TTB or single leg TTB
4) Wall facing shoulder taps/handstand walk
5) Chin up hold

BikeErg

5x3000m, Rest 1min/round

Bike the last 500m of every round standing at damper 10.

Push jerk 3x2

FOR TIME
3 rounds:
10-8-6-4-2 Thrusters (42,5 / 35)
5-4-3-2-1 Bar facing burpee
- Rest 3 between rounds -
TC: 17min

This is supposed to be 90+% effort so go hard and push yourself! 💪Target ~3min per round (no rest included).