EMOM x 24
Min 1: 12/10 cal bike
Min 2: 14/12 cal row
Min 3: 8 devils press 50/35

Lepoja. Tämän jälkeen 2 viikkoa salin ohjelmointia.

AMRAP 7 (with a pair, You go I go style)
8 cal erg
12 KBS

-rest 2 min-

AMRAP 7 (with a pair, You go I go style)
8 Wall ball
12 KB deadlift

5 rounds for quality

• 12/12 Bulgarian split squats (bodyweight or use some extra weight like chair)
• 12/12 One legged dl (back leg on sofa and you can use extra weight)
• 30/30 sec one legged wall sit
• 60 sec wall sit

Rest as needed between rounds

Lämmittely ja mobility

Otm 10
4-6 leukaa

+
10 min amrap:

10 istumaannousu
10 tupla /20 sinkku
8 Kk mave

Loppuvenyttelyt

3 Giant Sets:
25 GHD Sit-Ups
10 Dumbbell Bench Presses
Max Strict Pull-Ups
Rest 2min. Between Sets.

Alternate
1. 50% max pull ups kipping
2. 50% max hasp (kipping or strict but same as tested)

3 Rounds for time
- 50 air squats
- 7 Muscle Ups (Scaled to 14 Jumping Bar MU)
- 10 Hang Power Clean (95#)

17 min time cap

DNF - 2 rounds + 12 Bar MU

bench press&
shoulder press/push press
10-9-8-7-6-5-4-3-2-1

Bp: 10-9@65kg, 8-7@70kg, 6-5@75kg, 4-3@80kg, 2-1@ 85kg
Sp/Pp: 10-9@40kg, 8-7@45kg, 6-5@50kg, 4-3@55kg, 2-1@60kg

followed by...

pull ups & ring dips
10-9-8-7-6-5-4-3-2-1