OPEN GYM 8-9:30 pm

25 Row Cal, 25 Bike Cal, 5 rounds of Cindy
20 Row Cal, 25 Bike Cal, 4 rounds of Cindy
15 Row Cal, 15 Bike Cal, 3 rounds of Cindy
10 Row Cal, 10 Bike Cal, 2 rounds of Cindy
5 Row Cal, 5 Bike Cal, 1 round of Cindy

OPEN GYM 12:15-1:15

A. Hang Power Snatch 4 x 3
65% 65% 70% 70%

B. Push Press 8
85% 90% 95%
Supine Bent Grip Over 8
Repeat 3 times

C. Pull ups 8
Incline DB Bench Press 8
Repeat 3 times

D. Seated Military DB Press – 8
Lateral Raise 12
Lying Side Raise 8 each
Repeat 3 times

EMOM 5 Pull ups
5 Hand Stand Push up
20 DU
as many rounds as possible, when all movements are done under the minute.

Bulgarian split squat 3x20

Front squats 42.5kg
GHD
DU

4x 1min kaloreita hiihdellen, 4min paussilla.

Deadlift 4 x 8 reps

5x5 (across)
Rest 3-4min

A. Snatch Grip Pulls 5 x 4
80% 85% 90% 95% 95%

B. BS 6 1 1/4
60% 65% 70% 70%

C. Sinlge Leg Romanien DL 6 each side 25%
DB Bulgarian Split Squat 6 each side
Barebel Hips Ups 6
Repeat 3 times

Metcon
15 AMRAP
20 DU
15 Squats
10 Box Jumps