Barbell row 3x20 30kg
Shoulder press 3x10 30kg
Push press 3x5 40kg

Lateral raises db 3x10 8.5kgx2
Frontal raises db 3x10 8.5kgx2
Back flyis db 3x10 8.5kgx2

Barbell curl 3x10. 30kg
Hammer curl 3x10 8.5kgx2
W curl / hold other hand 3x10

Biceps curl bb 3x10 20kg

45min cardio (running, rowing, skiing etc)

Choose between Mary or Cindy

A: 8min emom
Odd: 3x seated box jumps
Even: 3x Band assisted squat jumps
B:Deadlift 5x5
C1: Strict chin ups 3x8
C2: SL Standing hamstring curls 3x8
D: 4rft
250m Row
20 unbroken rkb swing @24kg
15 unbroken push ups

Deadlift Build up to 3rm
+
For time
1000m row
75 Kb swings
50 Wall balls

Warm up(10)
2rds
12 walking cradle
12 cross body crunch
12 spiderman
12 reverse lunge

WRK(25)
WRK 10:00-REST 5:00-WRK 10:00
5 half burpees(from floor up)
10 kettlebell swings
20 squat jax
10 kettlebell single arm rows per side
5 v-ups

Finisher
50 russian twist
1:00 butterfly stretch

Front squat 10-7-5-2-2-5-7-10

Box Squat: 3RM. Rest 2:00
- Wide Stance, Parallel box
- Sets of 5,4,3,3,3....
- Option: 5 x 3 at moderate weights

WOD
3-4 Rounds For Quality
20 Double Kettlebell Front Rack Walking Lunges total
20 Band Resisted Russian Swing
20 Goblet Squats
Rest 2:00.

Takakyykky
5 x 5 toistoa (2 viim. sarjaa samoilla painoilla)
Hack-kyykky
4 x 5 toistoa
Etukyykky
4 x 5 toistoa (2 viim. sarjaa samoilla painoilla)
Vatsat lisäpainoilla
4x20 (5,10,15 ja 20kg limppu)

for quality 4 rounds of

super set 1
15 toes on the plate RDL in to
15 walking lunge
@ 22.5/17.5kg

rest 2min then

super set 2
8 bulgarian split squat e/s
@ 22.5/17.5kg
into
max effort hip thrust 100/70kg

A: back squat 8x5 amrap rpe 7 sista setet
B: E2M for 10min: Amrap strict Hspu
C1: Leg extensions 2set
C2: Banded triceps extensions 2set