4 Kierrosta 6-8 toistoa

Ranskalainen punnerrus
Vipunosto sivuille
Vipunosto taakse
Yhdellä kädellä kulmasoutu

7 x T2B
21 x WB
35 x Du

5x
3 Shoulder presses + 3 Push presses
On shoulder presses, pause for 3sec on head level, when going up and down.
Go for max load.
Rest 2-3min btw sets.

10 cal Ergo
7 Pull up
21 Air Squat
7 HSPU

With a running clock:

0-15 min
3 rounds of:
400m Run
15 Wall Balls
15 Box Jumps

15-30 min
40-30-20-10 reps of:
DU
Situps
KB/DB Snatch

30 min -->
Run 300m with SandBag
THEN 5 rounds of:
15 squat
10 push ups
5 pull ups

10x 2min:
(5x A + 5x B)

A) 10 t2b ja 10 seinäpalloa

2min tauko

B) 20/17 cal koneella

30min, joka toisella alkavalla minuutilla 1 x rinnalleveto & työntö

EMOM40
1. 10 - 12 Burpees
2. 20 - 24 KB Goblet squats 24/16
3. 20 - 24 KB Swings 24/16
4. 10 - 12 DB Thrusters 22,5/15
5. 10 - 12 Box jumps
6. 20 - 24 W.plate overhead lunges 20/15
7. 45sec Plank
8. Rest 😽

high pull + hang clean
4x(3+2)x60%

3 rounds for quality
5 strict T2B
5 weighted pull ups 10kg/5kg
3 back squats 75% 1RM
30s HS