Facepulls/Shoulder Dislocations’/Yläselän rullailu x50

Penkki 2x5x82,5%

Kapea penkki, top half 5x5x70-80%

Kulmasoutu 5x10 (penkin vastaliike)

Voimapyörä 3-5 sarjaa

Every 4min for 4 Rounds
10 box jump
10 hang power snatch
10 hang squat clean
10 thruster
@30% 1RM clean

Every 3min for 4 rounds
15 chest to bar pullup / jumping c2b pullup
9 hang power snatch 42,5/30
6 overhead squat 42,5/30

Mobility

1A) behind the neck pull ups 3x3
1B) strict pul ups 3x3
1C) hanging leg raises (from L- hang to bar) 3x3

AMRAP 10:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

• Goal: Challenging effort, look to complete a round every 60-90s.
• Alternate between pull-ups & chin-ups today.

Rx+: Weight Vest

SuperSet x 3 rounds

Single Arm DB Floor Press 3 x 8-10 each. 3s down.
Rest 30s.
Single Arm DB Row 3 x 8-10 each. 3s down.
Rest 30s.

4 rounds
20 cal row
30 DUs

5 Sets Of Front Squat w/ :03 Pause In The Bottom
Set 1: 2 @75%
Set 2: 2 @75%
Set 3: 2 @75%
Set 4: 1 @80%
Set 5: 1 @80%
- Rest 2-3 btw sets

21-15-9
Thrusters @ 42.5/30kg
12-9-6
Burpee Box Jumps @61/51cm

Rx+: @52.5/30kg
Scaling to lower reps/weight to go unbroken e.g. 15-12-9 / 9-6-3
TIME CAP = 7:00

Extra credit :
Superset
Reverse Crunch 2 x 12. No rest.
RKC Plank 2 x 30s. Rest 60s.