Level1.

5rounds:
15/12cal row
12 hspu
rest 2minbetween sets

Level 2.

5rounds:
15/12cal row
8 hspu (abmat if needed)
rest 2minbetween sets

Level 3.

5rounds:
15/12cal row
12 Dual Db stoh @2x15/10kg
rest 2minbetween sets

Alkulämppä leikki
Kivi-sakset-paperi

Mobility

Maastaveto
4x6

WOD 10min AMRAP
6 Burpee GTOH
10 Viivajuoksua
10 Vuorikiipeilijä
1min tauko

3x5

OHS (70-80% of 1rm snatch)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Side Lying Open Books
:30/:30 Banded Shoulder External Rotation Hold
1:00 Rebound Pose
-Rest as Needed b/t Sets-

Hangbar penkki Max1
-noin 60% asti normipenkkinä

Sotilaspenkki käsipainoilla 3x5-8

Dippi 3x5-8

5 rounds for quality of:
1 Seated Legless Rope Climb 4m
10 DB Bench Presses 25/17,7kg
15 Abmat Butterfly Sit-ups

snatch complex

E90s

9x 1 power snatch + 3 hang snatch (70-77%)

Find heviest 3 RM

500m ski erg
then 8 minutes
10 seated face pulls
10 hollow rocks
5 ring rows

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4 rounds for quality
8 Chest-to-ring Pull-ups
5 Ring Dips
3 Ring kips

• use bands if needed
• chest to rings, thing thumbs under boob muscle
• ring dips as low you can