Pystypunnerrus+vauhtipunnerrus+työntö 2+2+2
15,25,30,35,39,0

Rive lantio+rive pp+2 etukyykkyä
25,30,35,40

Z-press
5x5, RIR 2-3

A,
Pause Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec hold at the bottom of each rep.

B,
5 rounds for time of:
Sled Push, pick load, 15m
5 Bench Press, 80% 1RM
X Echo Bike Calories, 30 secs
Rest 2 mins

Sled Push- heavy
Echo Bike Calories- edit in the number of calories achieved each round

Goal: Keep your bike cals and total time consistent across all rounds

C,
3 rounds for quality of:
15 Weighted AbMat Sit-ups, pick load
10 Landmine Rotations, pick load
Rest 2 mins

AMRAP 20
12 kb deadlift @2x22/16kg
6 chest to bar pull ups
12 medball box step ups @9/6kg
6 chest to bar pull ups

2-3sets:

10+10 Db seated press
10+10 suitcase deadlift

1RM for split jerk

shoulder & Th mobility

8 x 30" work, 15" rest:
hollow body hold
prone "krall"

3rnds for quality
5/5 KB teapot
5/5 KB bent over figure 8s
5/5 scorpion

E3MOM x6:
a) 6-10 box get over - 6-10 s.a. devil's press
b) 6-10 no-jump burpee - 10-20 slam ball

Target: 1:15-1:45 / round.

Porrasjuoksu 12 min AMRAP (nenähengityksellä!)

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

---

Deadlift
3x every 2:30 min
5 at 65% 1RM