1a) DB Split Squats: 3 x 8 each. Rest 30s.
1b) Inverted Rows - pronated grip: 3 x 12-15. Rest 30s.
1c) Russian Twist: 3 x 30 (total). Rest 30s.

Goal: 3 challenging work sets going from 1a/1b/1c. Take 1-2 sets to warm-up.

Amrap 3 x4

A:
6 burpees over wall Ball
6 wall balls
60m prowler push @40
1 min rest

B:
10 hr push ups
10 box jumps
10 double db dl @2x22 5
1 min rest

Basic Condition 35 min

Bike Ergo 30 Calories
20 GHDSU
5 WallClimb
2 Rope Climb

10 x4x72.5%

For time:
12-10-8-6-4-2
Butterfly pull ups
GHD abs

A: HSPU strict 4set
B: push ups 3set
C: Banded OH triceps extensions 1xMax
D: Banded triceps push downs 1xMax

1a) rive riipusta 3x5
1b) allemeno 3x5
1c) TYÖNTÖ 3x5
2) rive ja työntö (2+1)x50%, (2+1)×60%, (1+1)×70%, (1+1)×80%, (1+1)×90%, (1+1)×95%
3) rive riipusta + push press 4x(2+2)×60%
4a) takakyykky 4x3x65%
4b) ghd-selän on. 4x10x10-20kg
4c) hopea och skutta

Amrap 5'
1km Bike erg buy in: into max rounds:
30 du 5 power snatch 50kg
Rest 5'
Amrap 5'
1km bike erg buy in:into max rounds:
30 du 10 power snatch 42.5kg
Rest 5'
Amrap 5'
1km bike erg buy in:into max rounds:
30 du 15 power snatch 35kg

RestDay!

Back squat 10-10-Amrap
+
Clean pull 5x2