Db row 4x10/10

Käsien pyörittely (liike lähtee lavoista!!!), tangossa roikkumista, kiertäjät, alaselän lämmittely, kevyet aktiiviset venyttelyt… 20min

Penkki 4x2 (40-50-60-70%) 20min
-stopeilla

2lankun penkki Max3 (päivän kunto, EI FAIL!!) 20min

1lankun penkki 1-2x1 (sama rauta mikä 2lankun penkissä) 20min

Vap.val. yläselkää 50-100 toistoa

1a) Strict T2B 5x3
1b) kipping leg raise 5x10

5 Round NOT for time
100m 90°- Dumbbell carry (light-medium)
5 curls penalty if break
1min rest btw rounds
Use KBs if needed.
Easy and steady pace, no running.

3 Rounds NOT for time
12 Ring rows with challenging angle.
00:15 rest
12 paused dumbbell shrugs (heavy)
3s. pause
Use KBs if needed

E5MOM for 15min (3 rounds)
500/400m Row / 30/24cal AirBike
24 KB-Swings (American)
12 Pull-ups

Min 1: 15/12cal Row
Min 2: 15 Butterfly Sit-ups
Min 3: 4 Deadlifts
Min 4: Rest
- Build to heavy 4 rep Deadlift. Start @70-75% of 1RM.

12 min AMRAP
300 m run
1 rope climb
20 sit ups
10m HS-walk

Snatch + hang snatch + snatch balance, 8x(1+1+1)x 65% concentrate on technique

Stoppi-kyykky 6x3x50%

Kyykky 4x1 (60-70-80-90%)

Pendlay Row 4x8x30%

SitUps 4x8

Hang snatch 10 x 3 x 65%