4 sets:
10-12 Incline Dumbbell bench press
10-12 Incline Dumbbell curl
10-12 Dumbbell pull-over
10-12 Dumbbell Preacher curls
*For each movement use a 2 count tempo on the way down.

Deadlift 5 3 +1 +1 +1

3 Rounds For time :

1 Legless Rope Climb
3/2 Regular Rope Climb
20/15 Calories Echo Bike
100 Double Unders

Rest 1:1

( 15 - 25 )

25 min (5Rds) EMOM 40 sec work/20 sec rest)
1- burpee to STOH DB/KB
2- slam balls
3- stationary lunges
4- box jumps
5- sit ups or plank for 40 sec.

5x2 ja kuleksii. Puolet kehonpainosta.

for time
30 cal assault bike
15 power snatch 40/30 kg
10 chest to bar pull ups
30 cal assault bike

7x1 snatch balance

WodLiiga

6x3 (65-85%)

Pullups- 40-30-20-10
Hand Raise Pushups- 10-20-30-40
(every minute on the minute stop and do 5 KB swings 53/35)