3 Rounds @ 2/1-2/1 RIR

8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

Static lunges 8-8-6-6 per leg
(8 rep right leg, 8 rep left leg,
8 rep right leg, 8 rep left leg,
6 rep right leg, 6 rep left leg,
6 rep right leg, 6 rep left leg)

4 rounds, 2 min ON: 2 min OFF
3 wall walk
6 heavy DB snatch @22,5 kg
9 T2B

Remaining time max rep DU

10000kg Burbees to target
10000kg Box jumps
As many reps as needed to achieve total jumped kilograms with your bobyweight.
Timecap 25min.

LÄMMITTELY
n. 1min / liike
• selinmakuulla lonkan kierrot
• selin t-kierrot
• käden avaus kylkimakuulla
• nelinkontin sivutaivutukset
• lähentäjänvenytys kierrolla
• lantionnosto + pull over
• päinmakuulla y-nostot
• kylkilankku + lonkan loitonnus
• akk - jarruttava punnerrus

VOIMA CIRCUIT 1
3 x 40s./liike
1. Maastaveto
2. Kapea punnerrus
3. Rengassoutu

VOIMA CIRCUIT 2
3 x 40s./liike
1. Askelkyykky vuorojaloin
2. Pystypunnerrus kp istuen
3. Russian twist

21 - 15 - 9

Thrusters
toes to bar

C1) 3 rounds for quality
5 strict pull ups
10 kipping pull ups
3 Full rom HSPUs from boxes
30 s HS

Shoulder press 5,5,4

2-3sets:

10+10 Db row
10-15 GHD back extension
20 banded pull apart

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Calf or Foot Massage with ball
MIN 2 - :45 90-90 Hip Rotations
MIN 3 - :45 Rebound Pose