Bench press 6x3x65%

Deload

Snatch
1. Tempaus allemenot 3x3
(moderate weight, be fast and snappy)

1. Tempaus 6x2
   polven päältä, voit käyttää pukkeja. (6x keskiraskas
   tai raskas.)

2. Pull ups 4x4 (use extra weight if needed)

Bench press 1x90 + 5x5x75%

Eilinen/Lepo

30 Kb swing
30 burpees
30/24cal on rower
30 burpees
30 Kb swing

1x90% + 5x5x75% Chin ups

Congo-line style:

In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on:
15 box jump-overs 60/50
20m bear crawl with dumbbells
25 kettlebell swings @32/24
30 wall ball shots @9/6
TC: 30min

Deadlift 8x3 @72,5%
Last set amrap

5 rounds of
20 cal ski
10 burpee to target
Rest 5 min

5 rounds of
20 cal row
10 wb
Rest 5 min

5 rounds of
20 cal bike
10 box jumps

• 4 Sets of:
Strict Deficit Handstand Push Ups 6-8 reps
Rest as need each sets.
Usa un deficit che ti permetta di fare 6-8 reps in max 2 volte. In alternative lavora a pavimento