AMRAP 9:00
9 Cal Row
9 each Single Arm DB Push Press (50/35)
27 Double Unders

• Goal: Hard effort, Shoot for 5+ completed rounds.

5 x 1 tempaus pysäytyksellä polven yläpuolella

Kapea penkkipunnerrus max3
FB penkki 3xmax (3 eri otetta, valitse rauta, jolla saat noin 20 toistoa)
Kohautukset tangolla 3x20
Voimapyörä 3x8-15

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 10 [Banded SOTS Pull] (

)
2) 3-5 Arch to L-Sit
3) 30sec Wall Sit (loaded anyhow)
4) 5+5 Monkey Press
5) 10-20 Scapula Push-Up

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

Snatch 1RM for 20min

4 Rounds for time, 70 HRPU, 7 100kg deadlifts, 50 HRPU, 5 100kg deadlifts, 30 HRPU 3 100kg deadlifts. 39:07.

Tall split jerk 6 x 2
OTM 14 min Front squat + split jerk
Front squat ¼ x 5

Työntö 6 x 2+2

EMOM - 20 Minutes
1 - 20 Plate OH walking Lunges
2 - 30sec High Plank
3 - 30sec Front Rack Hold (Heavy)
4 - 20 Hollow Rocks

12min easy/moderate spin
2min rest
10 rounds: 20sec max effort, 20sec rest, 20sec easy spin
2min rest
12min easy/moderate spin