Penkki nousu "helppoon" max1
--> vähennä n.15% rautaa ja tee 3x3
Blackburns for shoulders 3-5 sarjaa
Pystypunnerrus käsipainolla 3x8-15 / käsi

3 rounds for time of :
20 CTB
15 Burpees
10 C&J @60/35 kg

Timecap : 15mins

EMOM 10 mins
1 Power Snatch
- Heavy singles
- no fails

Tekniikassa pistoolikyykky ja pikkuhiet klo 18:00.

Complete 5 rounds with quality:

6 Handstand Push-Ups tai boxilla istuen Press käsipainoilla
8 Ring Dips tai boksien välissä dipit
10 Toes to Bar - vaihtoehtona maassa jalkojen nosto tai 4 x Chest to Bar - kokkeile!

Not for Time:
30 Strict Toes to Bar
40 GHD Sit-Ups
50 Abmat Sit-Ups

For time:

500m Row
20 WB 9/6kg
15 T2B
10 Alternating DB snatch 20/15kg (1=1)
2 Ring MU
100 DU
2 Ring MU
10 Alternating DB snatch 20/15kg
15 T2B
20 WB 9/6kg
500m Row

Scale muscle ups to 5 C2B or 8 pull-ups.

AMRAP 25:00 with a partner:
20 Sumo Deadlift High Pull (24/16kg)
40 Walking Lunges (BW)
800 Meter Run or 1k Row or 3 x Stairs

*One person works, but split intervals in half.

2x Power Snatch every 30s. for 10mins
Paino 50-60% of max

AMRAP 8

250 SU JOISTA 50 YHDELLÄ JALALLA <3
10 Dumbbell Push Press 10/15
10 Dumbbell Front Squat 10/15

Rest 4 min

AMRAP 8
15 Jumping Lunges
11 Hand-Release Push-Ups
7 Pull-Ups

Rest 4 min

AMRAP 8
15 Box Jumps (50/60 cm)
11 Toes to Bar
7 Ring Dips