3 x 10
pystypunnerrus niskan takaa tempausotteella, sopiva paino

Shoulder Press
5-5-5-5-5-5-5 @75% of 1RM

Lattiapenkki max1
Pystypunnerrus 5x5
Face Pull 5 sarjaa
Hauis 3 sarjaa

Iso sali varattu 17:30-18:30

• 3 Round of:
Run 200 m
Bar Muscle Ups 10/7 reps unbroken
Run 200 m
Rest as need each round
Ogni round va affrontato a max effort. Scala il numero di reps sui BMU eventualmente per poterle
fare tutte unbroken ad ogni round

• 5 Round not for time of:
Strict Ring Muscle Ups 5 reps
Strict Toes to Bar 10 reps
Handstand Walks 10 m

Remember! Last set is MAX reps to your limits regardless of rep count!
BB Deadlift 4x8/ (any grip, any stance, 1 re-grip allowed)
DB Chest Press on Bench 4x8
Ab Wheel 4x8 (with pause)

3:30-4
18

Front squat- 10reps
Bar over burpee- 10reps

AMRAP (with a Partner) in 37 minutes
Partner A:
400 meter Row
Partner B:
10 Box Jump-Overs @60/50cm
15 Ball Slams @12/8kg
20 Sit-Ups

Parin kanssa:

3 kierrosta aikaa vastaan vuorotellen:

400 m soutu + 15 thrusteria (25/30 kg)