Pystypunnerrus 5x5 ("helppoja" vitosia noin 90-95% teholla)
Kapea Penkki 5x8-12
Pystysoutu 50 toistoa
Salkkunostot 50 toistoa / puoli
Hauberit 100 toistoa :)

5 x tempaus polven päältä + maasta

Harjoitellaan naruhyppelyä

Weighted Strict Pull-up 10-10-6-8-12, using heaviest weight per set
Rest 1 min
Weighted Strict Ring Dip 10-10-6-8-12, using heaviest weight per set
Rest 1 min

The first 2 sets of 10 are just a warm-up so do the first set unweighted, and the second set with just a little weight - if 10 unweighted is a difficult set for you, consider using light bands or breaking the set up into 2 with a 5-15s break so that you don't hit fatigue too early.

The first set of 6 use a working weight, but still not a max. The set of 8 is a max weight set. The last set of 12 is also a max weight set, but you will of course have drop the weight down.

EMOM 20
1. 5-10 push up
2. 5-10 pull up/ring row
3. 10-20 V-up
4. 10-20 plank shoulder taps
5. 8-12 + 8-12 DB row

*Open workout 11.2
*

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20")

With a running clock, every minute perform 1 lift and add 5kg for men and 2,5kg for women.

Start with 50% of your 1RM Snatch. Snatch (anyhow) as long as possible. Once you cannot snatch the weight, clean (anyhow) for as long as possible. After the cleans, deadlift as long as possible.

5 sets of pull ups (more reps, heaviest possible)

60 Min of:
Assault Bike @ 60-70% MHR

• 5-5-5-5-5-5 of:
BB Deadlifts
5 @ 8 RPE
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
85% of 5 @ 8 RPE 5-5-5 reps (3’’ pause below the knees)