Pystypunnerrus 5x8x40%
-joka sarjan jälkeen Etuheilautus x 20

Pendlay Row 5x5x30%
-joka sarjan jälkeen Vipunostot sivuille x20

Suorinjaloin maastaveto 3x10x40%
-joka sarjan jälkeen Etunojapunnerrus x Amrap

Sivutaivutus x 20 / puoli
Kylkilankkunostot x 20 / puoli
Etuheilautus x 20 / käsi
-3 kierrosta läpi

Lattiapenkki käsipainoilla 3x12-20

Facepulls 3x20

Penkki 3x8 (50-60-70%), 80% x amrap

Pystysoutu käsipainoilla 3x20

AMRAP 20min

Fitness:
6 Push Presses
4 TGU 24/16 kg (2+2)
10 BJSD

• Rest 2 min

50m Farmer's Walk
4 Half-Kneeling Windmills
10 No Pushup Burpees

• Rest 2 min

Advanced:
6 Push Presses
4 TGU 24/16 kg (2+2)
10 BJSD

• Rest 2 min

6 Toes-to-bar
4 Half-Kneeling Windmills
10 Burpee Pullups

• Rest 2 min

---

• Aux work: Mobility

3 rounds for time:

5 Squat Cleans (60/43 kg, or 75% of 1RM)
30 Double Unders
15 Toes-to-bars
Rest 45''

---

Scaling: TTB -> KTE -> V-ups

Toes-To-Bar: toes TOUCH the bar
Knees-To-Elbows: knees TOUCH the elbows
etc.

Single Arm Kettlebell Bench Press
5 x 6/arm
Tempo 3010 = 3s down, 1s up, no pause at bottom/top

Same weight for both arms!

Alternate:

Back And Hip Extensions
@3033, 4 x 10-20 reps
- Rest 30"

Hip Abduction Lift-off
4 x 12/leg
- Rest 30''

4 rounds, each for time

3 Muscle Ups (CTB+Dip-->Pullup+Dip-->Jumping CTB+PDip)
6 Goblet Squats (16/12 kg)
9 Burpee Box Jumps
6 Pushups
3 Rope Climbs (Legless-->Legs-->Pulley with KB-->From ground and pull yourself up)

AMRAP 20 min

5 Burpee Pullups (Scale up to Burpee Bar MU)
4 Box Jumps 30 inches/24 inches (scale up to higher)
3 Wall Walks
2 HSPU
1 Turkish Get-up / hand

5 Rounds, each for time:

10 Push Press @ 65-75% 1RM
10 KB Swings, 24/16 kg
10 Box Jump Step Down

• rest 2 min between rounds

Chipper FT

50 walking lunges
50 situps
50 ring rows
50 wall balls
50 KB-swings
50 burpees