Every 5 minutes, for 3 rounds
21 Cal ski erg
15 DB bench press
9 Chest-to-bar
3 Wall walk

9 sets of Power Clean:
3-3-2-2-2-1-1-1-1
New set every 2 minutes

Build for the day 1RM Seated shoulder press.

Build fot the day 1RM Squat Clean & Jerk.

Selin käsipainon kanssa

For total Calories

5 Minutes on, 1 minute Rest
3 Minutes on, 3 minute Rest
1 Minute on, 5 minutes Rest
3 Minutes on, 3 minutes Rest
5 Minutes on

A: Leg press pyramid 5set
B: Bench press 5rm + 2x5@90%
C1: Belly back 3x15
C2: Strict pull ups 3set

Juokse UI nuku

A: Box jumps 8x3
B: Bench Press 5-5-5+
C: WPU 5-5-5
D: Incline DB bench press 3set
E1: Leg extensions 2set
E2: Back extensions 2set
E3: DB shoulder flys 2set

In teams of 3 complete as many reps and calories on the rower as possible in 10 minutes:
15 med ball cleans 9/6
30 KB swings 24/16 kg
max calorie row