Open Gym 1:30-3

Find your 3 RM in 15min

4 sets:
10 Back squats
7-10 Pull-ups/Ring rows

1000m row
50 thruster 20/15
30 pullups

4 sets:
10/10 Single arm Dumbbell overhead squat. For Quality over loading, focus on keeping your body square and heels down.
8-10 per arm landmine rows holding the fat part of the barbell *Barbell perpendicular to your torso

• 5 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
(5 Sets a quasi max reps meno 2 reps di buffer)
1:00-2:00 rest each sets.

• 3 Round of:
Row 30 Kcal
Plyo Box Burpees Jump Overs (60/50 cm) 30 reps
GHD Sit Ups 30 reps
MB Wall Ball (9/6Kg) 30 reps
Two-Arm KB American Swing (24/16Kg) 30 reps
30 Min Timecap

Polvelta Voimatempaus 5x5@35%
Te-otteella VAPU + valakyykky
4x(2+5)@70%
Boksihyppy 5x3
Russian twist 4x30

4 rounds
8 push up
8 pull up
8 dips
8 kettlebell bent over row

10 rounds for time:
*10 pushups
*10 situps
*10 squats