shoulder press 8 x 3

weights by the feeling

Back Squat
4x5 + 1XME

Work to a near 5rm (no misses), then 1 ME UB set @ 90% of 5rm

15min

2-4-6-8-…
1-käden kahvakuulathruster
200m juoksu

Total of 16 rounds:

20sec work / 10 sec rest

SIT UP'S
PLANK HOLD

The goal is to complete the workout with perfect form and technique!

3 rounds
1:30 rowing
10+10m banded lateral side steps
10+10m banded monster walk
10 banded single leg hip bridges (R/L)
1:00 plank hold
:30 Bar Hang
6-8 power clean, add weight each round.

Power Clean 1 Rep Maximum in 12 minutes.

EMOM 10
odd : rowing sprint x 30 sec

even : wall ball shots 10-15 reps

Five sets every 4:00

Weighted Sit Ups 10
Side Crunch 10+10
Plank Jacks 40

Incline row (5x15)
Ground row (5x15)
Elevated ground row (5x10)

AMRAP 6 x 4 (REPS)

Run 400m
8 TnG Snatch 40/25kg
Row 21/15 Cal.
8 Rower over burpees
Remaining time Air Squats

Rest btw rounds 2:00.

Result is total Air Squats