Bench press 5 RM, then 3x4 reps @ same weight

45min easy bike erg

Back Squat

7 x 4 x 80-85 %

SO 3:00

3 rounds for time of

• 1,000-m row
• 50 wall-ball shots
• 100-ft. handstand walk
• 100 double-unders

Women 14-lb. ball to 9 ft
Men 20-lb. ball to 10 ft.

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

15-30 GHD
16-30 single leg V-ups
2*10-20s L-sit on parallettes

2-3 min light cardio
1+1 min pigeon pose strech
1+1 min quad strech
1+1 banded Lat Strech

*Valakyykky 3 x 5

*Tempaus sylistä ja riipusta 5 x 2+1

3 rounds; 1 minute each station w/ 1 minute of rest between rounds

Box Jumps/step ups
Push Ups
Air Squats
V-ups/Sit-ups
Burpees
Rest

Tee 3 kierrosta kaikkia liikkeitä, 1 minuutti jokaista kerrallaan.

Boxiaskellus tai hyppy
Punnerrus
Ilmakyykky
Linkkari
Burpee
Lepo

Three sets of five; 5RM; 95% x 5, 90% x 5

2x2x[1+2]@barbell, 3-4x[1+1-2]@82-87%, jerk-%, rest btw sets 2min