IGYG
100 wb @20lb
50 kb swing @24kg (both at same time)
100 burbee

5-10min Bike/Airbike/Row
Then 3 rounds:
8 Medball Clean
1 Wall Walk + 10 Wall Facing Shoulder Taps
5 Strict Pull-Up/Ring Row

---

Thoracic Flow 2.0 video + 10 Vertical Squat Jump

A.
5x
8 Bench press
8 Strict pull-up

B.
4x
8 Strict chin-up
8 Strict press (2xDB)
8 Reverse grip rows (Barbell)
8 Dip
3min rest between sets

C.
3x
"21's" Bicep curl
15 Push-up

D.
3x
10+10 Banded flyes
10 Lateral raises (2xDB)

TABATA:
Bicep curl/skullcrusher

15 x otm
1 hang + 1 hi-hang squat snatch

Close grip benchpress 3x8

3 rounds
Bike 15cal
Pull-up 15
Bike 15cal
Push-up 15
TTB 15
HS Walk 15m

LIFTING

A) WU

1-2X: 10 Clean DL + 5 High Hang Muscle clean (empty BB)

2X: 2 Clean Pull + 2 Hang Muscle Clean + 2 Hang PC
(Light)

2-3X: 1-2 PC + 1-2 Hang PC + 3 Broad Jump
(build Up)

B) Primer:

E2MOM X9:

Set 1-3: 3 PC (DnG) + 1 Hang PC @70-75%
4-6: 2 PC + 1 h. PC @75-80%
7-9: 1+1 @80-85+

• Voit ottaa muutaman ykkösen päälle jos tuntuu hyvältä.

C) Clean Pull 4x2 (E3MOM) @110-120%
*1s pause polven alapuolella

SQUATS

BS:

1x8 @65kg
1x6 @75kg
1x4 @85kg
1x4 @90kg

FS:

1x5 @65kg
1x4 @70kg
1x3 @75kg
1x3 @80kg

ACCESSORIES

3-4 ROUNDS FOR QUALITY:

-45-60s SB Bearhug Hold
-15-20 GHD Hip Ext.
-15/15 Calf Raise (1s pause @top)
*rest as needed

60min amrap:

• 20cal soutu
• 20 renkaan lyönti lekalla
• 20cal BikeErg
• 10/10 landmine press
• 20cal SkiErg
• 20 torsonator twist

Painot kommenttiin.

6*2 взятия в пп + взятие в сед 60%