Three sets of ten dumbbell lateral side raises. Keep good form!

Banded core

4 rounds 10 each side
will sent you video by wednesday

8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)
Every 2 min for 8 min, perform one 3-position clean (no jerk; power or squat). Recommended weight: 45%, 55%, 65% of 1RM clean.

Warm up
3 rounds
10 cal bike or row
10 passthroughs

Then 2 rounds barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
5 good mornings

With a partner complete
5km row or 10km bike
100 clean and jerks 135/95
100 burpees

• split work however you like. Both partners can be working at the same time
• Score is time it takes to complete all reps and row
• Sub 4km run ONLY if all rowers are taken

Facepulls 5x20

Penkki käsipainoilla 5x8-15
-kämmenet vastakkain

Kulmasoutu 5x8
-penkin vastaliike

Hypyt 6x2
-hyppy eteen + jännehyppy

Jalkanostot maaten 5x12-20

80 min

Skills & aerobic work

B1. In a 3-minute window (for each movement), accumulate sets of:
1) 3-5 Overhead squat - 25 kg, 5+5/min
2) 3-5 Toes to bar - 5+5/min
3) 3-5 Hang clean - HSC 25 kg, 5+5/min
4) 3-5 Handstand push up - 5/min

Rest 1-minute between each movement
+
10-minute Bike @ easy pace before part B2
+
B2. In a 2-minute window (for each movement), accumulate sets of:
1) 3-4 Overhead squat - 4+4/min
2) 3-4 Toes to bar - 4+4+4/min
3) 3-4 Hang clean - HPC, 4+4+4/min
4) 3-4 Handstand push up - 5/min

Rest 1-minute between each movement
+
10-minute Bike @ easy pace before part B3
+
B3. In a 1-minute window (for each movement), accumulate sets of:
1) 3 Overhead squat - 3+3+3/min
2) 3 Toes to bar - 3+3+3/min
3) 3 Hang clean - HSC, 3+3+3/min
4) 3 Handstand push up - 3+3+3/min

3x
8-10 kulmasoutu tangolla
6-10 penkkipunnerrus käsipainolla

3x
8-10 pystypunnerrus käsipainoilla
8-10 hauiskääntö käsipainoilla

130 min

1.Strength

A. Shoulder press
- 4x8x30

B. Strict pull ups
- 4x10

C. 4 sets:
8 cable row - 45
8 bench press - 37.5

D. 3 sets:
12 high cable row - 17.5 17.5 20
12 incline DB press - 2x10
10 sa. DB row - 17.5

E. 3 sets:
12 side lat raise bench - 4 4 5
12 high cable face pull - 17.5
12 bicep curls - 14

F. 3 sets:
12 side lat raise - 6
8+8 bicep curls - 9

2.Metcon
2 sets:
9 x 30 s. on : 15 s. off
Xebex airbike
R. 2 min between sets
1: 79 cal
2: 82 cal

40kg mb olan yli 10 krt
40m farmers walk 32kg kb
5 rounds

AMRAP 10:
• 10 Burpees over an object
• 12 V-ups