-kotona

5 x 10 + 10 1-jalan mave kahvakuula/käsipaino/reppu tms

5 min AMRAP
-7 x linkkari
-7+7 1-jalan linkkari
-30 sec terispito

5 min AMRAP
-5+5 1-käden punnerrus (käsi voi olla esim pöydällä)
-3 x PEP

30 min EMOM pihassa
-3-5 x 5 m pistejuoksu joka alkava min. Kevyesti.

Bench press 5-5-5-5-5
Aim for 5 heavy sets. Somewhere around 80% of your 1rm if you have one.
Rest 2-3min between each working set.
Ok to test your strength and go to failure on the last set.

Warmup:

Bench technique:

Partner workout, for time:
400m Run
30 Deadlifts @100/70kg
800m Run
20 Deadlifts @130/90kg
400m Run
30 Deadlifts @100/70kg
800m Run
20 Deadlifts @130/90kg
400m Run
30 Deadlifts @100/70kg

• Running is done syncro. Deadlifts can be divided anyway you want.

30 air squats for time

3 rounds:

• 10 step-ups
• 5 burpees

For time:

• 20 bent over rows
• 20 push-ups
• 20 swings

4x
3min ON/1min OFF
5 Burpees
10 Sit-ups
10/leg [Mountain Climbers](http://)

-Jos löytyy renkaat:

5 x
3+3 archer ring row
5 ring push ups jalat penkillä

-Jos ei ole
5 x
Käsipainolla tai jollain muulla painolla
10 vipunosto sivulle / käsi
5 normipunnerrus jalat penkillä

5 rounds
5 HSPU
10 jumping lunges

10 min Abs AMRAP

10 tuck ups
10 + 10 vino tuck ups
1 min selkälankku

esim. 2 tuolia, toiselle jalat, toiselle hartiat.

Single Arm Farmer Carry: AMRAP 5:00 - 30m - moderate weight.
+
Active Straight Leg Raises x 20 reps each side.