RKC Plank: 3 x 10s + 10s + 10s. Rest 60s.
– Side Plank + Elbow Plank + Side Plank
– Squeeze as hard as possible! Create full-body tension.

Banded OH Tricep Extensions: 3 x 20. Rest 60s.

Takakyykky 3x10@65%

Työntöveto + rive polvelta + työntö
2x(1+2+1)@70%
3x(1+2+1)@75%

Työntöveto lattiasta + hieman irti lattiasta (tanko liikkuu kokoajan)

3x(1+2)@85%

Lisäpainolankku 3min

0:15 on, 0:15 off

Partner Bingo, 30min time.
5 Burpee for every Bingo

Optional Accessory:

3-4 rounds, rest as needed:

1) 6+6 Single Leg KB Deadlift
2) 20-40sec L-Sit

RPE 3-4

Take 20 minutes to build to a heavy-ish 3 x Power Clean

Elikkäs hae päivän hyvä kolmonen, vähintään 6-8 settiä!!

Spend 15 minutes working on proficiency with Hang Power Snatches (these should be light) and Rope Climb.

For Time (10 Minute Cap):
30 Bar Muscle-ups On the Minute
(Starting on the 0:00) – 30 Double Unders

7 Rounds for time:

7 HSPU
7 WB
7 knees to elbows
7 box jumps
7 burpees
7 KB swings 32/24kg
7 pullups

Teams of 2, AMRAP 20:
30/21 Calorie Assault Bike
60 Dumbbell Snatches (50/35)
30/21 Calorie Assault Bike
200 Meter Run with Wreck Bag (50/35)