A: banded explosive push ups 8x3
B: SA Kb press 5x2/arm
C1: push ups 3x20
C2: SA kb rows 3x15/arm
D1: SA DB flys 2x10/arm
D2: Banded triceps extensions 2xMax

15 Min amrap

• 400m row
• 100 Double unders
• 40 walking lunges w. 12kg bag on shoulders

Shoulder press 1x93% + 4x4x85%

Penkki 1max (maksimitesti)

Penkki käsipainoilla 3x6-10

Pystysoutu käsipainoilla 3x15-25

Leuat, kapea ote 4x8

Etukyykky
5 x 2
*Pyri pitämään sarjoissa parin toiston vara.
*Raskaita, mutta hyvin liikkuvia toistoja.
*Lepää 2 minuuttia sarjojen välissä.

3 sets of 10 reps

3 Sets Each Side:
7 Single Arm Dumbbell Bench Press @ 35kg
7 Single Arm Dumbbell Bent Over Row
Week 2 of 2 in this primer. Aim is to better last week, with a new set coming next week.

Every 8 min, perform 15-12-9 following couplets:

Row + wallball
Airbike + double kbs
Ski + db snatch

Rest the remaining time. Maximum power oitoit for each set.

120 min
Warm up 20 min

1.HSW
- 25 m.

2.MU
- Skill drills
- MU 7x1 + 6x2
- MU+HTR 3x1+1
- Total of 22 MU

3.Ring muscle up accessory
A. False grip hollow hang
- Accumulate 60-90 s. in 15-20 s. intervals - 5x15 s. / 75 s.
B. Strict ring muscle up
- Accumulate 6-12 reps - 6 x 1 reps

4.Snatch + Overhead squat - not done

5.Accessory - not done

For time:
2min work/1min rest

Row 20cal
Tank push 5x20m
Row 20cal
Devils press 10 (2×20kg)
Row 20cal
Thruster 15 (50kg)
Row 20cal
Wall ball 20 (10kg)
Row 20cal
Weighted box over 25 (2x20kg)
Row 20 cal