Työntö (kevyt)

3 sets of max rep pull-ups

Mobility: Banded Hip Hinge (hamstring), banded shoulder distraction
Movement Prep: Elbow rotations + circles, Bear walk (flexed and extended spine)

BB Sumo Deadlift 4x5
SA DB Bench Press 4x5/side (neutral grip)
TRX Pullup Progression 4x8

3min rounds

22min

Bench press 5 x 3

Deadlift 6-5-3-3-3

(Find heavy 3)

“Christine”
Two rounds for time of:
Row 300 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)

Shoulder Press
3r @ 70%
3r @ 80%
3r or more @ 90%
Rest as needed

8min AMRAP
4 x Hang Power Clean (AHAP)
8 x Pull Up
Post your weights to comments.

Pause Back Squat
5x3r @ 80% from Back Squat 1RM
2min Recovery

@ 45/55/65%

20 Kahvakuula heilautusta
30 Boxihyppyä/askellus
40 Istumaannousua

DL: 5/3/1+
(75/85/95%)