Pullup 5x3 reps, then max reps without weight

-Rintatankoon tiukkana

3 x max reps

-Rengaspito

3 x max aika

-Negatiivinen MU

5 x 1

Superset
4 sets alternating;

10/arm x Single Arm DB Floor Press
Rest 1:00
10/arm x Alternating KB Gorilla Row
Rest 1:00

Warm up
1:00 Rowing
1:00 Ski Erg or 5 reps of inch worm with push ups
1:00 AB / Bike Erg
Do some short streching after 3 min easy pace part
then
second round with :45 work and moderate pace
and do some more streching and start wod

Overhead Squat (% Squat snatch)

1x5x75%
1x5x80%
1x3x85%
1x3x90%
1x2x95%

Snatch Grip

3-4rounds

6+6 windmill
12 hollow rock
12 superman rock

Pullup 5x5 reps, then max reps without weight

RestDay!

Weighted Dips

15, 15, 15, 15

Raising weight

SO 2,5min

squat clean