3 x 5

DB shoulder press

Alkavalla 4 minuutilla 24min ajan

1. Soutu/pyörä/hiihto
2. Karhukompleksi tangolla (7x 1 raaka rinnalleveto + 1 etukyykky + 1 vauhtipunnerrus + 1 takakyykky + 1 vauhtipunnerrus niskan takaa)

Hang Power Snatch (Above knee) 2RM, in 12 minutes.

Set 1 – 60% – 4 Reps
Set 2 – 70% – 4 Reps
Set 3 – 80% – 6 Reps
Set 4 – 80% – 6 Reps
Set 5 – 80% – 6 Reps
Set 6 – 80% – 6 Reps

3-4 Rounds;
15 bicep curls 25/15kg
15 tricep extensions 22.5/15kg DB
10 Lu raises 2x5/2.5kg
Rest 1 Min

For quality 25min:

1) 1-2min machine /run
2) 1-3 skin the cat
3) 3+3 turkish get up
4) 10-15 snowangel
5) 20-50 DU/ practice

Deadlift against a band: 5-4-3-2-1-1-1. Rest 2:00-3:00
- build to a 1RM
- Option: 6-8 x 3 at a moderate weight.

Alternate.
1. 5-8 Strict HSPU
2. 2-3 Legless RC

Scaled option
1. 10- push ups
2. 5-8 strict pull ups

Please pick a suitable option, this is classic strict push pull. Kipping HSPU a scaled option. 2x DB strict Press 8-10 also a good strength option.

5 box jumps
10 box over burpee
toinen tekee toinen lepää

10 Rounds For Time:
15 Wallballs 9/6
200 Meter Run

Timecap: 25min

Light Option

6 Rounds For Time
15 Wallballs
200 Meter Run