A: Bench Press 5rm+2x5@90%
B: Strict pull ups 3set
C: Seated machine Shoulder press 3set
D: Supinated narrow grip lat pull downs 3x10
E: Triceps extensions 3set varierat grepp
F: DB biceps curls dropset x3

46 min amrap

4 x 21-15-10

1. Echo bike cal-snatch-pullup
2. Row calc&j-ttb
3. Ski cal-thruster-pushup
4. Du-DL-burbee

Barbell 46 kg.

AMRAP9

10 V-ups
10 walk out
10 heel touches
10 plank steps
10 Leg lifts

The Haunted:n tahdissa
Alkulämmin: pectoral, etureisi, takareisi, talja

EMOM 10 min
60kg
Power clean
Hang clean
Front squat

Loppuun vatsa tabata 20s työtä, 10 huilia
5 min

EILINEN tai

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

2-4rounds:
5 high box jump
10 GHD hip extension
15 banded pull apart

• 2-3min Row/Bike

• 2x
  20 DU's
  5 Burpee Box jump over
  8 Ring Row

• Mobility...

A,
Every 1 min for 14 mins, alternating between:
3 Rope Climbs
18 Burpees

B,
For quality:
5x 5 L/5 R Alternating Jumping Lunges
5x 3 Seated Box Jumps

If the jumping split lunge feels “easy” for you try adding some light dumbbells and holding them in the farmers carry position. The seated box jump should have you set up so your hips are just above your knees. Try to avoid rocking forward too much when starting the jump and work on accelerating from a dead stop.

C,
5x5 strict def hspu
- add deficit to previous result
- 3 sec tempo down

Warm Up

Row 6 minutes

Then Squat Mobility 10 minutes.

Push Jerk 3 RM