• 1-1-1-2-2-2-2 of:
BB Bench Press (0:01 pause)
1 @ 8 RPE (-5% Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
95% of 1 @ 8 RPE 2-2-2-2 reps
Pause @ on chest

7 min AMRAP:

• 100 m run
• 7 deadlifts
• 7 push press

10Min Emom:
-Etukyykky kuulalla x 5
-Boxille nousu x 5+5

5 Kierrosta:
-Burbee x 5
-Etuheilautus x 10 (24/16)
-Vatsat x 15

Push Press 3x1rep

5x20-30sec Partner spotted hand balancing
+
Split jerk 5x3 @ light to moderate weight
OHS 5x3 @ 65%
+
3 rounds: 30 sec on/30sec off
1: Isometric double kb front rack hold wall sit
2: Isometric pull up hold top position
3: Isometric Sorenson hold
4: Isometric Ring dip bottom hold
5: Hollow hold

emotm 24min:
a) 10 push-ups on a plate+ 30 sec Hanstand hold
b) 15 boxjumps 60cm
c) 8+8 KBS snatch 16kg
d) 4+4 pistol squat

5 rounds
12 push ups
10 K2Es
12box jumps 60cm/50cm

10 min EMOM

jokaisella parittomalla minuutilla tee
1 x köysikiipeily + 10 tuplahyppyä

jokaisella parillisella minuutilla tee
5 punnerrusta + 10 tuplahyppyä

3 x 5 pull up on rings or ring row with false grip

3 x 5 dipit renkailla