1 squat clean
2 hang squat clean

A: Bench press 5rm +2x5 deload
B: Strict pull ups 3set
C: Shoulder press 3x7
D: Supine grip straight bar lat pull downs 3set
E: Triceps push downs 2set

A: Windshield viper push ups 4set
B: DB shoulder press 3set
C: Push ups 12x6
D: SA DB shoulder flys 2set

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - 3-5 SLOW Jefferson Curls
MIN 2 - :45 Alt. Bird Dogs

Etuheilautus 4x15
-sumo/puolisumo-asento

Etukyykky 5x5x50-60%
-% takakyykyn maksimista

Kapea penkki 5x60%, 3x70%, 2x80%, 8-12x60%

Vipunostot eteen levypainolla 3x20
-penkin päässä istuen

Warm up:
1:30-1:00-:30 machine
6 samson
3+3 spider stretch
12 shoulder taps
12 glute bridge
12 deadbug
6 back squat @barbell -> voit nostaa painoa kevyesti

1) E2:30 x5:
5-5-4-4-4 back squat
10 d-db strict press

2) 10min:
10 reverse lunge
5 squat jump
10 db plank through
10 mountain climber

4 rounds for time:
• 4 Bar Muscle-up
• 4 Power Snatches 135/95#
• 500 m Row
Goal: 13 min.

5 RFT:

15 Toes To Bar
30 Kettlebell Swings 24/16kg
1500/1200m Bike

TC 30

-Lets plan to break the toes to bar right from the start if grip tends to be an issue for us. Sets of 3-5 reps works well.

• We want to try to hold onto the kettlebell for big sets in this workout. This is place to push today. Let's try to get these done in no more than 2 sets.

• Pace the bike based on how grip the grip is feeling, if we need more time to recover in the later rounds, lets slow our pace down a bit.

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :25/:25 Ball Bottom Foot Massage
MIN 2 - :50 Foam Roll favorite spots

A) EMOM 32-40 (0:45 / 0:15)

1) Echo for calories
2) Row for calories
3) SkiErg for calories
4) Recovery (walk)

*Alota iisimmin ja nosta joka kierros vähä vauhtia