Band-pull-aparts 5x20-30
-voit tehdä penkkilämppien välissä

Penkki 2x3x90%

Sotilaspenkki käsipainoilla 3x5-8

Vipunostot eteen tangolla 3x12-20

Blackburns’ 3 kierrosta

Partner workout
"Macho Man in a boat"
20 rounds for time of:
3 Power Clean@70/47kg
3 Front Squat
3 Push Jerk
12/10 cal row/bike/ski
Timecap: 30 mins
Partner A completes one round then Partner B, so relay style!
Choose a weight, You can GO unbroken with!

Extra:
Superset x 3 rounds
Half Kneeling High Low Band Chops x 8 each
Rest 60s.
Rower Seesaw Plank x 6-8 3s in 3s out
Rest 60s

Thruster 4x7
* -lepo 3-4min
-nouseva paino*

RX
EMOM x 15 MINUTES
MIN 1 - 1 Wall Walk + 5-10 Toes to Bar
MIN 2 - 1 Wall Walk + 10 Hand Release Push-Ups
MIN 3 - :45 Hollow Hold or Plank Hold

SCALED
EMOM x 15 MINUTES
MIN 1 - 1 Wall Walk 'Best Effort' + 5-10 Kipping Knee Straight Leg Raises
MIN 2 - 1 Wall Walk 'Best Effort' + 5-10 Push-Ups / Knee Push-Ups
MIN 3 - :45 Hollow Hold or Plank Hold
RPE 7

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Standing Wall Shoulder CARs*
MIN 2 - :50 Cat/Cow
MIN 3 - :50 Child's Pose
*Standing w/shoulder next to wall, slowly rotate straight arm forward, up, around, and behind then back to starting position.

Barbell lunge 3x10x50% of back squat 1RM

Warm Up
2 rounds
1.5 min cardio
5 inch worm + push up
6-10 strict pull ups / HARD RR
:20-30 Knee tuck Hold

Strenght
Bench Press 5x5reps @70-80% (2-4RIR)
perform 1-2 rope climbs OR 4-8 STRICT CHIN UPS after bench press
rest 2.5-3.5 min bwn sets

Metcon
15 min amrap
2 strict c2b pull ups / pull ups
4 hspu / push ups
8 kb swings
target 12-18 rounds.

AMRAP x 25 MINUTES
100m DB Suitcase Carry*
10/10 Single Arm Supported DB Rows
20 DB Glute Bridge-Ups
100m Run (Easy Pace)
10 Reps of 'Lunge-Lunge-Up-Down'**
20 Single DB Curls
20 Banded Dante Rows or Face Pulls
100m Run (Easy Pace)
*Switch hands as needed.
**1 Rep = Lunge (R) + Lunge (L) + Up-Down.

• RPE 5, Steady medium pace,
• Video: https://vimeo.com/858896880?share=copy

Every 3.30min 3 rounds (A-B-C-D)

A)
12 DL 60/80kg
6 Bar over burpee
15m-20m hs walk

B)
4 Squat clean 60/ 80kg
40 DU’s
16 C2B / pull ups

C)
10 DB thrusters (heavy)
10 shuttle Run
16 T2B

D)
10 DB Front rack Lunges (heavy)
10 sHSPU / kipping HSPU
5 BMU/rmu/pull over/ skin the cat

Suorinjaloin mave 3x10
-kevyt lantion herättely, noin 25%

Linkkarit 3x10

Jalkakyykky 2x3x90%

Pendlay Row 3x8x30% (noin)

Emom 20
1. Max Cal on machine
2. Max Wallballs
3. Max KB Swings (heavy)
4. Max Burpees
5. Rest
————-3min rest——————
Emom 20
1. 8-10 Strict pullups
2. 10-12 pistols
3. 10/10 singel arm DB Strict press (Ahafa)
4. 16-20 Goblet Squats 22,5/15kg
5. 45sec plank hold