chest to bar/rings
prog. 1/4
6 x every 2
4 reps
-strict, can add weight trough out
-Leave 6 reps is rez
RPE 6

21-15-9 reps for time of
Dumbbell bench presses 2x22,5/2x15kg
Pull ups

E3M x 4

3-5 pull up V.1
5/5 single arm db press V.1

Raskaat, mutta tekniset sarjat. Huomio toistoreservi. Skaalaukset: pull up - banded - low bar

4 rounds / rest 2 min
Max reps toes to bar + max reps push-ups

Tabata 8x20/10s

Kuppipito
Ristilinkkari

Snatch
4x3r @ 80%
Go every 90s.

AMRAP 9

2-4-6-8-10...

kbs@24/16kg
kb reverse lunge
box jump

Weighted Pull Up
Find your 3RM

Barbell bench press
6 x 6 up to a heavy set / go every 3 minutes

Warm- up: 5 min easy row + 5 min easy assault + 10 min movement specific warmup

A:
18 min amrap:
50/40 cal row
40 wb
30 db snatch 22,5/15 kg
20m db ohs lunge 22,5/15 kg
10/7 ring mu
100 du.

Cool-down: Walk 10 min outside