Row
Super burpee Thruster
Mountain climber box jump

OH Lunges DU
Push-up v-ups
Joku kolmas vielä

“Shoulder Pads”

Ladder for 10 Minutes:

3 Strict Presses 35/25 - 10 d ball 60/40

6 Strict Presses, 10 d ball

9 Strict Presses 10 d ball

add + 3 reps Strict Press every rnds

• 3-3-3-3-3 of:
BB Front Squats
3 @ 8 RPE (-5%) (Load Drop)
75% 1RM 3 reps
80% 1RM 3 reps
85% 1RM 3 reps
80% 1RM 3-3 reps

4 Rounds of:
Run 500 meters
20 Wall Balls
20 Ball Slams

Rest & recovery

30 DB Snatch
10 Hspu
30 T2B
10 Burpee
30 DB Step over box M/ 60cm: 22,5kg, F/ 50cm: 15kg
10 Ring dips
30 DB Waitress walk 22,5/15kg
5 Bar Mu

• 2 rds:
  1min. Row/Bike
  10 Air squat
  5 Inch Worm

• 2 rds:
  30s. Row/Bike
  8 Deadlift
  8 Front squat
  8 Push press

• Mobility...

• 3x 3-position power clean

• 3x 3-position squat clean

• 3x 3 Split jerk

• 3x complex (Add weights)

8 kierrosta

3 tiukka C2B
5 box over burpees

A: 5x10 lateral split squats
B: 8x3 clapping push ups
C1: box Hspu 3x10
C2: shrimp squats 3x5/vardera ben
D1: knee diamond push ups 3x5
D2: SA db Shoulder flys 3x10/vardera arm @6kg
D3: Nordic hamstring curls 3x5

max reps as you can do in 1min for 10min. If ub then ad 1-2 reps for next time.