30m Prowler Push,
rest 2-3min between sets.

Three sets of:

Barbell Push Press x 8 reps
Rest 60 seconds
Barbell Biceps Curl x 8 reps @ 3010
Rest 60 seconds
Elbows to Planks x 10 reps
Rest 60 seconds

merkitse Push Press

Bench Press
* Set 1 – 50% x 5 reps
* Set 2 – 75% x 3 reps
* Set 3 – 85% x 2 reps
* Set 4 – 90-95% x 1 rep
* Set 5 – Test 1-RM
* Sets 6-7 – Test 1-RM

Rest exactly 3 minutes between lifts.

Kaveri varmistaa nostot!!

For time:
3 Legless Rope Climb
9 Back Squats (100, 70kg)
30 Wallballs (20, 14)
2 Legless Rope Climbs
7 Back Squats
20 Wallballs
1 Legless Rope Climb
5 Front Squats (100, 70kg)
10 Wallballs

12:00 Cap

EMOM 12
4 Touch and Go Power Cleans + 3 Bar Facing Burpees

Accessory:

For 12 minutes:
10-15 Weighted sit-ups
10-15 JM press with DB’s.

This is for quality. No rest between sets

EMOM 15
3 Touch and Go Power Snatches + 3 Bar Facing Burpee.
Work up to heavy.

In teams of two-

partners alternate rounds-

3 kierrosta:

100 Single Unders
5 Dumbbell Man-Makers

(Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Press)

Toinen hyppii narut ja tekee man makerit pötköön - sitten kaveri tekee - yhteensä 3 kierrosta per ukko/akka :)

Four sets of:

EMOM 90 sek:

Dumbbell Strict Shoulder Press x 10 reps

Pull Up x 6 reps

Prone Plank Hold x 60 seconds

Merkkaa DB painot!!

AMRAP 3'
3 Power clean
6 Burpee

2' rest

AMRAP 3'
3 FS
6 Burpee

2' rest

AMRAP 3'
3 Jerk
6 Burpee

@60/40kg