5 rft
30 cal bike erg
30 wall ball da 12kg target 2.5m
30 box jump over 60cm

EMOM10
Vuorominuutein (viisi sarjaa molempia)
1. 3 Lisäpainoleuanveto
2. 3 Lisäpainodippi

Not for time, do not use timer

2 rounds:

• 10 cal skierg
• 10 v-rolls
• 10 kb swing 24/16kg
• 10 cal skierg
• 10 v-ups
• 10 cal skierg
• 10 hspu (abmat assisted)

Dynamic bench press
9x3r @ 60%
Go every 60s.

Accessory work for quads, buttocks and tights.

For quality:

Glute Bridge 3x8-10
Banded Good Morning 3x15-20
Cossak Squats 3x8 per leg

Start smaller weights and build up trough weeks 1-8.

Weighted chin up 1x93% + 4x4x85%

Vinopenkkipunnerrus
2x8 & 2x6

Rinnalleveto 1 RM

A,
Hang Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Bell"
3 rounds for time of:
21 Deadlifts 84/55kg
15 Pull-ups
9 Front Squats 84/55kg
Goal: sub 12 mins

C,
Complete as many rounds as possible in 8 mins of:
Double Kettlebell Overhead Carry, pick load,15m
10 L/10 R Kettlebell Figure 8s, pick load
15 Band Pull Aparts
10 Banded AbMat Sit-ups

Complete at an easy pace. Focus on quality of movement rather than rounds completed.

Shoulder press 2-5-2-5-2-5