25min laadukkaasti

8-10 Hauiskääntö
8-10 Ranskalainen punnerrus
8-10 Vipunosto sivuille
8-10 Kiertovatsa levypainolla
20-30s Kuppipitoa
10-20s/jalka Yhden jalan lantionnostopitoa

20min

5 boksihyppy
15 vauhtipunnerrus 30/20kg
25cal laite

3 Rounds
6/6 Single Arm Ring Rows ⁣
6/6 DB Strict Press ⁣(in Split-Stance)
1-3 Superslow Pull-Ups
6/6 Alternating Gorilla Rows

Cluster Press

Take your 8RM press and add 2.5 to 5kg

Then for time:

48 reps in clusters of 4.

Metcon:
7 rounds for time
7 hang squat clean 60/40
7 burpees over bar

3 rounds for time (you go / I go)
10/8 cal row
8 overhead squat 42,5/30
6 bar over burpee

Rest 4min

3 rounds for time (you go / I go)
6 bar over burpee
8 hang power snatch 42,5/30
10/8 cal row

12 min AMRAP
12 wall ball 9kg/6kg
8 ring pushups
6 kb swings 32kg/20kg
50 DU

Tempo back squats 4x4x40% 10s down/ 3s up

2 set: DB ”Run The Rack” Curl
w/ 2x Db
Go through 4 different weights, palms up
(Example: 20kgx8, 17,5x8, 15x8, 12,5x8)
max 15sec rest between weights
90sec rest bw/ set
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3-way Shoulder Shocker triple super-set

2 x 10/10/10

1st. Lateral Raises (2x Db)
2nd. Cuban Press (2x Db)
3rd. Front Raises (1x Plate)
90sec rest
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BB Complex
(w/ bb (+weights): DL, Bent Over Row, Hang Clean, STOH, Back Squat)
3 Rounds, 10 reps each exercise, 60sec rest

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3 sets Core Circuit w/ WB
A) Spread Eagle Sit-Up x 15
B) Russian Twist x 20 (L+R=1)
C) Toe Touches x 15
75se Rest c

For time
50 air squats
50 sit ups
15 deadlifts 100kg/75kg
15 hang power cleans 70kg/50kg
30m walking lunges with racked kettlebell 24kg/16kg