Deadlift
5x5r @ 2 reps in the tank
Rest as needed.

A: Bench press 3x5
B1: Seated Shoulder press 2set
B2: Lat pull downs 2set
C1: BB skull cruschers 2set
C2: DB Reverse flys 2set

3x3 heavy set ja sen jälkee 2 settiä 80-90%

27-21-15-9-6
DL
Knee raises
Row 12cal

2 rounds
40 wallballs
20 burpees
10 power cleans 135/95

Rest 3:00

2 rounds
100 dubs
25 TTB
10 front squats 135/95

Time cap 26:00

Box backsquat 6x3 (5s)/ 3min
Go heavy!

AMRAP 30 min with a partner
Buy in:
10 Rope Climbs
Then remaining time AMRAP:
30 Cal Row
30 Power Snatch (43/30 kg)
30 Cal Row
30 Thrusters (42/30 kg)

– Goal: Challenging pace. Have fun today and keep BB load light! Split work however desired.
Rx+: (52/35 kg)

1 x tempaus + 3 x valakyykky, päivän raskas ykkönen haussa. Tc 6 min.

1) snatch high pull + muscle snatch + hang snatch + drop snatch 3x2+2+2+2
2) high hang snatch 5x3
3) no feet snatch 5x3
4) snatch high pull + hang snatch 5x1+2
5) ohs heiluvien painojen kanssa 5x5

Min 1: 10 Alt. DB snatches 20/15kg
Min 2: 10 Pull-ups
Min 3: 10m+10m Single Arm OH Walking Lunges 20/15kg
Min 4: Rest