Benchpress 10x3 @66%
Amrap sista setet

• 16-20 Min EMOM of:
1st Min
Ring Muscle Ups 3-6 reps
2nd Min
Double KB Alternating Press 20 reps unbroken
(Utilizza due KB il cui peso ti permetta di completare le reps unbroken)

20 HSPU
20 Deadlift 70kg
20 Sit Ups
20 Kettlebell Swing 32kg

-Parin kanssa tee yhteensä 40 raakaa rinnallevetoa riipusta (hang power clean) (15-30kg)

-> raaka = ei mennä kyykkyyn asti
-> riipusta = tanko ei lähde maasta vaan yleensä polven yläpuolelta ellei toisin ole määritelty (esim. riipusta polven alapuolelta).

Row
Super burpee Thruster
Mountain climber box jump

OH Lunges DU
Push-up v-ups
Joku kolmas vielä

3rm clean

“Shoulder Pads”

Ladder for 10 Minutes:

3 Strict Presses 35/25 - 10 d ball 60/40

6 Strict Presses, 10 d ball

9 Strict Presses 10 d ball

add + 3 reps Strict Press every rnds

• 3-3-3-3-3 of:
BB Front Squats
3 @ 8 RPE (-5%) (Load Drop)
75% 1RM 3 reps
80% 1RM 3 reps
85% 1RM 3 reps
80% 1RM 3-3 reps

4 Rounds of:
Run 500 meters
20 Wall Balls
20 Ball Slams

asap

1 back squat
1 burbee ower bar
2 back squat
2 burbee ower bar
3 back squat
3 burbee ower bar
4 back squat
4 burbee ower bar
5 back squat
5 burbee ower bar
6 back squat
6 burbee ower bar
7 back squat
7 burbee ower bar
8 back squat
8 burbee ower bar
9 back squat
9 burbee ower bar
10 back squat
10 burbee ower bar

Use rack