CNJ 6x2
Clean pull 5x3
Front squat 5x4

AMRAP 20

30 Overhead Squats 42,5/30kg
30 Box Jumps 24/20"
30 Toes to Bar
30/21 Calorie Row (nyt on semmoinen hätätilanne että miehet kerkesivät etemmäs rannasta ennen polttoaineen loppumista)

Standing Hammer Curl (EachArm)
8 x 16kg = 256
10 x 18kg = 360
8 x 20kg = 320
TOTAL=936

Weighted Dip
BW+20kg * 8 = 840
BW+20kg * 8 = 840
BW+20kg * 8 = 840
TOTAL=2,520kg

Reverse Ezi Barl Curl (Preacher)
22.5kg x 8 = 180kg
22.5kg x 8 = 180kg
22.5kg x 8 = 180kg
TOTAL = 540kg

Seated Barbell Tricep Press
22.5kg x 8 = 180kg
30kg x 8 = 240kg
30kg x 8 = 240kg
TOTAL = 660kg

Standing Barbell Curl
30kg x 8 = 240kg
30kg x 8 = 240kg
30kg x 8 = 240kg
TOTAL = 720kg

Cable tricep push down:
26.25kg x 8 = 210
28.75kg x 8 = 230
28.75kg x 8 = 230
TOTAL = 670

TOTAL= 6046

Vauhtipunnerrus 5 x 5

OHS 1 RM

Find OHS 1 RM, time cap 10 minute.

For time
30-25-20-15-10
Assault bike for calories
DUs

Every 3min for 6 rds:

• 15/12 cal all out ab sprint

GHD 4X15 + 4x15 back extension

Complete the following:

12 x pull ups (chin above bar)
12 x 100kg deadlift
12 x toes to bar
12 x 20kg dumbells G2O

9 x pull ups (chin above bar)
9 x 100kg deadlift
9 x toes to bar
9 x 20kg dumbells G2O

6 x pull ups (chin above bar)
6 x 100kg deadlift
6 x toes to bar
6 x 20kg dumbells G2O