3 x 4 from the rack, 2 on both legs.

Kapea penkki Max5
-3vkn progressio, jätä varoja

E2MOM16

Back squat

3x3
2x2
3x1

70s on 20s off

Soutu
Kävely juoksumatolla
Kelkan työntö ja veto, lisäpainoina 25&50kg
Wall ball kevyellä pallolla, oisko ollu 4kg
Burpee broad jump
Farmer carry 16kg kb x 2
Lunges 20&30kg säkki
Ski erg

Sumo deadlift 5-5-3

EMOM 40 5 kierrosta
1. Am.heiluri x 20
2. Burpee x 10
3. Rive + työntö x 12 (6+6)
4. Huili 1 min
5. Soutu 12/15 cal
6. Thruster x 12
7. Viivajuoksu max
8. Huili 1 min

Sotilaspenkkipunnerrus 1RM

With a running clock with a partner:
0:00 - 10:00
10 DB Renegade Row @2x22,5/15kg
8 DB Front Squats
8/6 Cal Row / Ski
*One athlete completes a full round at a time

10:00 - 20:00
10 DB DL @2x22,5/15kg
8 DB Thruster
8/6 Cal Row / Ski
*One athlete completes a full round at a time

22:00 - 30:00
P1: 1 min max cal Cardio Machine
P2:
-20 m DB Farmer Carry
-10 DB Front Rack Reverse Lunges
-20 m DB OH
(then switch)

4 sets:
:20 AB (hard)
15 Push-ups
- 1-2min Rest btw sets

Modified Holleyman w. partner

40 rnds for time:
5 wall ball
3 HSPU
1 power clean @70/50kg