4 Supersets of:
15-20 Dual DB Bicep Curls
15-20 Banded Triceb Ext.
- Rest :90
- Challenging but unbroken sets

4 Supersets of:
8 Dual DB Tempo Bench Presses 40X0
8 Dual DB Tempo Seal Rows 40X0
- Choose a challenging weight
- Palms facing on both movements
- Rest :90

6x4 Bench Press @80-85%
- Rest 2-3min btw sets

EMOM 5 mins
3 power Snatch
1 min rest
EMOM 5 mins
3 squat Snatch
1 mins rest
EMOM 5 mins
3 Overhead squat

Add weight after each EMOM, if form allows. Start around 70% of 1rm Snatch

"Air Force"
20 thrusters@43/30kg
20 sumo deadlift high-pulls
20 push jerks
20 overhead squats
20 front squats
4 burpees at the start of each minute)

Start the workout with 4 burpees!

Timecap:12 mins

1A) Hand stand 5x36s
1B) shrimp squat 5x12 alternating

AMRAP 12:00
10 HSPU kipping
10/arm Single Arm Russian Swing @24/16kg
10 T2b

Goal: Hard effort. 5+ rounds. Scale hand stand Push-ups as needed to achieve this.
Rx+: 28/20kg

Superset x 3 sets

DB Push Press x 8-10.
Rest 45s.
Double DB Rows x 8-10
Rest 45s.

Use the same weight for both movements.

5 x 3 raaka tempaus + 3 tempaus veto + 3 raaka tempaus

Lähde kevyehköllä painolla liikkeelle ja lisää tuntuman mukaan

8 sets of Weighted Chin-ups
3x3
2x2
3x1
- Build to days heavy 1 rep max
- Rest 2-3min btw sets

For 16 min. 1min ON / 1 min OFF
Max cal row, damper setting 10/8