Strenght
Push Press x 3 sets (62%x3reps + 72%x3reps + 82% x max reps)
rest 2-3 min bwn sets

Weighted Pull ups 3 sets (52%x3reps + 62%x3reps + 72% x max reps)
rest 2-3 min bwn sets

2 x Inch worms
12 x Push up
15 x Tuck jumps
4 x Inch worms
12 x Narrow Push Up
15 x Tuck jumps
6 x Inch worms
12 x Wide Push Up
15 x Tuck jumps
8 x Inch worms
12 x Diamond Push Up
15 x Tuck jumps
Try to keep push ups and tuck jump sets unbroken.

3x
5min ON/3min OFF

40/30 Cal.
+
AMRAP in the remaining time of
6 Thrusters 60/40kg
30 Double Unders

5 Rounds of
9 Pullups
12 Overhead Squats 50/35kg
15 Deadlifts 50/35kg

Walking lunges with plate overhead
4 sets (length of room/ down and back=1 set)

AMRAP 12 min

Kettlebell snatch
*15 Sit-ups penalty everytime you put the KB down

*KB tempaus riipusta eli ei lattiasta
*Paino saa olla omaan tasoon nähden raskas

Close Grip Floor Press: 5 x 5. Rest 2:00
– Build in weight over 5 sets
– Goal: Moderate or heavy of 5 reps

5x2

• Ohjeistus:
• Pidä 3s. paussi kyykyn ala-asennossa.
• Hae päivän raskas sarja
• Pidä 2-3min. tauot sarjojen välissä.

Back squat
2RM

Push Press x 3 sets (55%x5reps + 65%x5reps + 75% x max reps)
rest 2-3 min bwn sets.

Weighted pull ups 3 sets (45%x5reps + 55%x5reps + 65% x max reps)
rest 2-3 min bwn sets