A1) Strength (push-pull - hypertrophy focus)

3 working sets:
10 Barbell pendlay rows
rest 30-60 sec
10 Incline dumbbell bench presses
rest 60-90 sec

A2) 3 working sets:
5-8 (weighted) Chin ups
rest 30-60 sec
5-8 (weighted) Dips on boxes
rest 60-90 sec

B) Arms

3 working sets:
10-12 Single arm DB preacher curls
rest 30-60 sec
10-12 Tall kneeling DB tricep extensions
rest 60-90 sec

C) Finisher

2-3 working sets:
30m/side Single arm KB front rack carry
60 sec KB plank pull through
rest 1-2 mins between sets

5-10min Row/Bike/Ski/Run
Then 2-3 rounds:
3 Skin the cats
20m Overhead walking lunge
(with 10-20kg plate)
8 GTOH (with 10-20kg plate)
5 Burpees on plate

---

2 rounds of Banded shoulder
flow

Shspu 15 reps
Penkki kolmonen 67,5kg asti
Dippejä 3x3-5 reps oranssi ohut kumppari parallettes

AMRAP 8

1-2-3-4-5…..
Rope climb
* 30 DU after each set of rope climb

EMOM 20:

1: 5 bench press
2: 5 sand bag over shoulder (or d-ball)

You choose load. Go by the feel.

R5JC

Low hang clean & hang clean complex

5 sets @ 85% of heaviest lift achieved last week

Front squat 1 & 1/4
5 x 2 @ 85% of max front squats

Find a heavy 3 clean grip deadlift
Start @ 90% of max clean then build the weight over 5 sets

Optional accessories
12 Barbell RDL’S
10 Back rack lunges
8 banded hamstring curl (es)
Repeat 3 times

AMRAP 9 (reps)

10 Shoulder Press @ 60% todays heaviest load
10 Kipping Pull Ups / Jumping Pull Ups
10 Sit Ups

8min EMOM

4-8 LOW Ring Muscle ups

-use bands

Kapea penkki 3x1
-90% viime viikon Max1:stä

Pystypunnerrus otsalta 5x5
-kapea ote

Vipunostot eteen tangolla 5x15