3x1min Wall sit hold
- Back against the wall, legs in the 90° angle.
- Hold KB in the front rack for more challenge
- 1min Rest btw sets

W/ Partner

20 Deadlift
20 Hang Power clean
20 Front squat
20 Push press

(Rx: 40/30kg)

90s. ON / 90s OFF
9 Wallball (20/14lbs)
6 Burpee + Box jump overs (facing)

2x 500m row
rest 2-3min
(Fast, but not all out!)

Kyykky 5x5x85%

Penkki punnerrus 6x4xAHAP

Kulmasoutu käsipainolla 4 x 12 + 12

Ojentaja punnurrerrus käsipainolla 4 x 8

ring row x 12
single arm DB press 8+8
walk 150m

Superset!
Barbell Rows: 4 x 6-8. Rest 45s.
DB Reverse Lunge: 4 x 6-8 each. Rest 45s.

6 x 6 x 80%

Raakarive + samaanvauhtiin Raakatyöntö

6 x (1+2) x kuormat fiiliksen mukaan.

Tempaus taskulta

2 x 1 x 60%
2 x 1 x 65%
2 x 1 x 70%
2 x 1 x 75%

Tiukat jalannostot 4 x 12

Suorinjaloin mave käsipainoilla 4 x 12

30 Power snatch
Rest 2min...
30 Power Clean & Jerk

(Rx: 60/40kg)

Time cap: 12min.

6x2x80%

Penkki punnerrus 6x5xAHAP

Tiukat leuat 4 x 8

Dipit 4 x 10