Bench press 2 RM, then 3 sets @ 80 % (choose reps)

EMOM 12 (4 rounds):
1: 10 HSPU
2: 2-3 Rope Climbs 4m
3: 10-15 T2B

20 Min AMRAP:
40 Ab Mat Sit ups
21 Kettlebell Swings (53/35lb)
12 Bench Press (135/95lb)*sub floor press if not enough benches

For KB swings pick a weight you can do in 2-3 sets, for Bench Press pick a weight you can do in 2 sets

Hae toistomaximi raakoja leukoja.

-Käytä kuminauhaa tarvittaessa

Every 4 mins x 4
300 m run
20 box step ups (with weight)
10 KBS

Technique 12min
HSPU or HSW

Deadlift

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

SO 2:30

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

30-60 Minutes @ Zone 2 Heart Rate

Back Squat

5×3 (50-60% of max)
“3min Explosive from the bottom.