A: Push ups 5xMax
B: SA lat pull downs 3xMax
C: SA DB shoulder flys 2set
D: DB Reverse flys 2set
E: SA Cable triceps extensions 2set
F: SA DB biceps curls 1xMax

BACK SQUAT

6-6-4-4-2
Rest 2min between sets

WU

X-rounds
Juoksua
Burpeita
Erilaisia kyykkyjä, kantoja ja muita hauskoja juttuja

A) Block snatch (mid thigh), Go every 2:00
2 x 3 @ 65%
3 x 2 @ 70%
3 x 2 @ 75-80%

B) Clean and jerk, Go every 1:15
4-6 x 2+1 @ 70-75%
1-2 x 2+1 @ 75-80%

Notes (A)
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).
Notes (B)
– Build up within the percentage range on each set if moving well
– Drop the bar after the first clean, reset and go

LÄMMITTELYT
2 kierrosta - 40s./20
1. Seinäkyykky
2. Soutu
3. AKK - jalan kurotus + lonkankoukistajan venytys oik.
4. AKK - jalan kurotus + lonkankoukistajan venytys vas.
5. Lankku-sivulankku
6. 90/90 lantionnosto ja kurotus

VOIMA
Liikepari A
1. Bulg. askelkyykky x8 / jalka
2. Tolpalla tai roikkuen polvennostot x 8-10
Liikepari B
1. Tuettu yhden käden kulmasoutu x8 / käsi
2. Lankussa kuulan siirto eteen-taakse x 8-10

TABATA
1. Köydet / LP suorilla käsillä polven nostot
2. Burpee / Farmarikävely

Complete as many rounds and reps as possible in 10 minutes of

• 6 lateral burpees over a dumbbell
• 12 dumbbell front-rack lunges
• 24 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

EMOM 20

Minute 1: 8 Dumbbell Push Press
Minute 2: 10 Dumbbell Front Squats
Minute 3: 12 Dumbell deadlifts
Minute 4: 15 Sit-Ups

Complete the assigned reps. If you finish early, rest for the remainder of the minute.

Write dumbbell weight in comments

*30 sec ON: 30 sec OFF, 3 rounds
*
12 gorilla row with dual 24 kg KB
2 sled push 20 kg (back and forth)
Battle rope swing

DT, 5 rounds for time
12 Deadlift
9 Hang power clean
6 Push jerk

TC: 18 min

Every 10 minutes for 40 minutes (4 rounds):
15 DB deadlifts 30/20 lb
30 sit ups
40 alternating lunges
60/50 cal row or ski