3 sets for quality:
10 Dumbbell Lateral Raises, slow and controlled
10 Dumbbell front raises, slow and controlled
10 Rear Delt flys, slow and controlled

Then
4 sets for quality:
8-10 Dumbbell upright rows @ 3121 Tempo
8-10 Pause dumbbell bench press, 2 count pause in the bottom of each rep. Use a neutral grip (palms facing eachother)
8-10 Tempo Bicep Curls, 3 ct eccentric

For time:
5 sets of:
- 500 m run.
- 30 wall ball shots (9/6 kgs).
- 20 decline push-ups (30"/24").

Renkailla
-skinthecat
-turmariipunta
-pidot suorin käsin
-linnun pesä

Matolla
-kuperkeikka eteen
-kuperkeikka taakse
-haarakuperkeikka eteen
-haarakuperkeikka taakse

Split jerk - build weight over the 5 sets
5 x 4

Clean
3 @ 70%
3 @ 73%
3 @ 75%
2 @ 80%
1 @ 85%

Snatch
3 @ 70%
3 @ 73%
3 @ 75%
2 @ 80%
1 @ 85%

OH squat
5 x 4 - build weight over the 5 sets

Optional accessories
3 SETS
GHD side plank (10 reps each way)
20 Half kneeling palof press each way
Rest 1 min

50 KB swings 24kg/16kg, 2 rounds of zigzag sprint

5 RFT
1' run
1' squat
1' mountain climbers
1' jumping jacks

5 reps backsquat

9x5 kasvata painoa viime kerrasta

04 Rounds for Time :

► 10 Deadlift
► 12 Burpees Over Bar
► 30 D.U. Unbroken

In Pairs:
90 sec row
30 sec to change
10 rounds