6 rounds with pair

10 devil's press
20 wb
30 du
20 wb
10 devil's press

• Pair rows while another works (max cal)

Slow down accelerate up

Weighted Pull-Ups 5 x 3, rest 2:00

Weighted Dip 5 x 3, rest 2:00

Biceps Curls alternating 4 x 10, rest 2:00

3 x Max Strict HSPU, to failure. Go Every 2:30

Weighted Chinup 3 RM, then 2 sets without weight (choose reps)

Shoulder press 3x7

Max rep military press
60 kg
5 min time cap

Ensin 4x4reps normaali penkki ja sen perään 3x10 kapea sotilspenkki.

E3MOM x5:3 Front Squat + 6
Back Squat
65-70-75-80-90kg

CONDITIONING
10min AMRAP: max rep Wallball
Every minute starts with 10 DB squat Snatch

Band Shoulder Extension Tri-set: 3 x 10 reps in each grip position - pronated, neutral, supinated
+
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Tempo back squat 5x4 reps (slow down, pause, fast up)