3rounds:

10 Db bench press
20 banded pull apart

In time of 90 sek

Double KB carry walk ( 20 kg + ), minimitavoite 100 metriä.

EMOM2 x 5

Good morning x 6
BOX V-ups x 6

3 SETS FOR QUALITY
3-5 Bottom to Half Pull-Ups
3-5 Top to Half Pull-Up
3-5 Full Strict Pull-Up of Choice
Rest :20
15 Straight Arm Banded Lat Pull-Downs
Rest as Needed b/t Sets

Options: Add weight, BW, partner assisted, self-assisted.

Teams of 3
AMRAP 20:
P1: 12/10cal Bike
P2: 12/10cal Row
P3: 12/10cal Ski
10 x 7,62m Synchro Burpee Shuttle Runs

• All partners start on a different machine at the same time. When all machines are completed by all partners, your team of 3 will perform 10 Synchro Shuttle runs together. Cycle the machines each round.

3-4 rounds:
10 Incline DB Bench Presses, pick load
—rest 1min—
12 Banded Chest Flys – High to Low
- Rest 1-2min btw rounds

4 Rounds:
10 Bench Presses @65%
— Rest 1min —-
10-15 Banded Tricep Extension
- Rest 1-2min btw rounds

3 rounds for quality
3 pass throughs with 5s L-sit hold
6 ring dips
5 strict T2B
10 side squats with a barbell

Penkki 5x2x80%

Niskantakaapunnerrus 3x20
-penkkiote
-laske tanko vain noin korvien tasolle
-kevyt

Vipunostot maaten 3x20
-kevyt/venyttävä

Kulmasoutu vastaotteella 5x10

Hauiskääntö tangolla 3x15
-3 eri otetta: kapea-normaali-leveä