1lankun penkki 3x3 (80-85-90%)

Penkki 3x3 (70-75-80%)

Kapea penkki 3x3 (60-65-70%)

Kahvakuula-/käsipainosoutu vuorotahtiin 4x20 (10 / käsi)

Hauiskääntö käsipainoilla vuorotahtiin 4x20 (10 / käsi)

In Pair

2x15min (2min rest) of

I Go-You Go
3 Pushups
6 Sit-ups
9 Squats
20-30/15-25 Calories

21-15-9
T2B
Push up

EMOM 10:
3 Back Squats @65-80%

1) HS progression
- Wrist warm up
- shoulder warm up
- Train HS-lifts 4x5. Try getting to handstand against the wall, with only a light touch with your feet. Then try to keep optimal HS-position for 10 seconds.

Rest day - what did you do?

Partner Workout
3 x 9:00 AMRAP
Rest 2:00 Between each AMRAP

A)
12 Toes to Bar
32 total DB Snatch @22,5/15kg

B)
12 Kipping Pull-ups
32 total Single Arm DB Push Press

C)
Max Cal Row

Goal: Challenging effort, split all work evenly
Rx+: Last round = 4-8 Ring or Bar Muscle-ups, 20 Cal Ski/Bike/Row

16 Rounds (with a Partner) for Time:

20 DU
10 Bar-Facing Burpees
5 OHS 43/30kg

Push Jerk 3-2-1 @75%, rest 30s btw sets
Rest 2min
Push Jerk 3-2-1 @80%, rest 30s btw sets
Rest 2min
Push Jerk 3-2-1 @85%, rest 30s btw sets

• Drop -5% if you aren't sure of a true 1RM.

Every 2min x 5:
2 Power Cleans + 1 Squat Clean

Sets 1-2: 65% 1RM Power Clean
Set 3: 70%
Set 4: 75%
Set 5: 75-80%