Deadlift 80% kb24kg

DL: 3x10

A- Bench press
8 @ 60%
6 @ 70% x2
5 @ 73% x2
5 @ 75%
Max reps @75%

3 x

2 x jalat maassa tempaus + allemenoharjoitus, sopiva paino
(tytöt n. 25 kg, pojat 35-40 kg)

LADDER
burpee + clean @25/40
for the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of the second minute, 3 reps of each exercise, continuing as long as you are able.

In teams of three, complete 5 sets each of:
500 Meter Row
15 Burpee Box Jump-Overs
10 Front Squats 40/30kg

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned
task.

15 min AMRAP:
10 TUCK UPS
10 RING PUSH-UPS
10 BENT OVER ROW
10 WB 9/6kg

Partner WOD
50 D-ball over shoulder, you go I go
40 burpees partner in plank
30 pull ups partner in Wall sit
20 push press 50/35kg, partner hang
1000m row, partner in double Kb front rack hold

Harjoitellaan:

Hollow ympyrä 3/ suunta

Teris ympyrä 3/suunta

Penkki 8x3x40%+siniset minikumit
2lankun penkki 4x5
Ojentajat otsalta 4x10
Leuanveto 4x10 eri otteilla