Lattiapenkki käsipainoilla 4x8-15
-joka sarjan jälkeen band-pull-aparts TAI facepulls x30

Pystypunnerrus käsipainolla 4x10 / käsi

Penkki käsipainoilla vuorotahtiin 3x10 (5+5)

Pendlay Row 5x5x30%

Rannekääntö tangolla 3x20

Vipunostot eteen tangolla 3x20

6x2 - sets E2:30

Aim for same weight for all sets:
- @80% of 1rm OR
- front squat 2RM - 5% OR
- RIR4-5 on LAST SET

Bench press 5x3
* -nouseva paino
-lepo 3-4min sarjojen välissä*

4 rounds for time
15 power snatch 35/25
9 burpee over bar

Emom5:
3 muscle snatch

Weighted pull ups 5x4x50%

6 SETS
32 Double Unders
8 Shoulder to Overhead @70/47kg
32 Double Unders
Rest 1:00 btw Sets

Score is slowest set, so aim for consistency!

Goal: sub 2 mins each set
Total timecap: 16 mins

50 alternating DB snatches (15/22.5 kg)
50 wall-ball shots

ScaledWOD
2 rounds for time:
30 alternating DB snatches
30 wall-ball shots

7rounds: 30s On / 30s Off

1) shuttle run
2) box jump
3) sit up
4) kbs

Mikko Triangle progression:
10x
1min Assaultbike
1 min row
1 min ski
60 s rest
Go hard but sustainable pace. Take calories on each machine as goal. This is last week of progression