A: Ring dips 5x5
B: SA Kb press 3x3
C: Push ups 5x10
D: Banded OH triceps extensions 3set

Tekniikkaa

Raakarive+etukyykky pompulla+rive+työntö
1+2+1+1
15-35

Rive+rive lantiolta+työntö
1+1+1
35,40,45,50

Tempaus lantiolta +tempaus
15,25,30

5*5 back squat

7 x 3

A,
Press 1-1-1-1-1, using heaviest weight per set
Push Press 2-2-2-2-2, using heaviest weight per set
Push Jerk 3-3-3-3-3, using heaviest weight per set

B,
For time:
500 Echo Bike Calories

Goal: sub 35 mins

C,
3 rounds for quality of:
8 L/8 R Side Plank Reach Throughs
10 Prone Snow Angels
12 Straight Arm Lat Pull Downs

For time

• 400-meter run
• 10 bodyweight back squats

AMRAP 20

5 Handstand Push Ups
10 Single Leg Squat
15 Pull Ups

Every 4:00 ( Starting ) 15 Hang power snatch 35/25kg

• Score reps of "Mary"

9 Min AMRAP

18m DBL DB Front Rack Lunge
9 TTB
12m DBL DB Front Rack Lunge
9 Pull Ups
@25/17.5

E2MOM x6:
5 power clean (dng)
25 SU

EMOM21 (50 s work, 10 s rest):

1. Row (moderate pace)
2. Sit-up
3. KB swing (24/16 kg)
4. Air squat
5. DU/SU
6. Ring row
7. Medball clean (20/14 lbs)