3rds
B1 12-15 Glute ham bridge
Lepo 60s
B2 12-15 Deficit Push Up
Lepo 60s

3-2-1-3-2-1 Pause Back Squat (6 sets)
- Rest 2-3 mins btw sets.
- Pause 2 secs in bottom on all reps.
- Start at 70% 1RM and build up.

Liikkuvuusjuttuja ja venyttelyä

10rm deadlift 10 RM

A) Back Squat
5 x 3. Rest 2:00
- Building to a heavy 3 over the 5 sets

B) Barbell Front Rack Split Squat
4 x 4 each. Rest 90s.
- Build weight over the 4 sets.
- Start with the weaker side forward first

AMRAP 20 mins with partner

Partner A - Row for cal

Partner B
1 Rope Climb
10 DB Thrusters@ 2x 22,5kg/15kg
20 Sit-Ups
Goal : 7+ rounds
When Partner B finished then you switch!

Score : Total meters and total rounds

Max reps strikt hspu

Handstand walk skill
EMOM 16
1. 20-30 sec weight sifts on handstand
2. 20-30 sec steps to plate on handstand
3. 20-30 sec handstand walk
4. Rest

FOR TIME
22 - 16 - 8
Pistol squats alt.
V-ups with stick
TC 8min

Superset x 3 rounds

Split Stance Landmine Press x 8-10 each
Rest 60s.
Archer Ring Row x 6-8 each.
Rest 60s.

For time:
21-15-9
- WB 9/6kg
- Pull-ups
Rest 1:30
9-15-21
- pull-ups
- WB 9/6kg

TC 12min