Penkki 3x3 (80-85-90%)

Kyykky 1x80%
-eli nousu ”helppoon” ykköseen

Dippi 5x6-12 TAI Penkkidippi 5x12-20

Yhden käden kulmasoutu 3x20 / käsi

RX
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts Bar-facing burpees
♀ 70kg ♂ 102kg
Time cap: 10 minutes

Scaled
♀ 43kg, may step over bar on burpees ♂ 61kg, may step over bar on burpees

Raaka rive TAI Raaka tempaus 5x5
-kevyt/tekniikka

Maastaveto 5x5x65%
-joka toistoon uusi asento!!

Kulmasoutu 5x10

SitUps 5x10

4 sets of:
1 Pause Snatch Balance + 2 Overhead Squats @70-80%
- Pause 2sec in bottom. Practise the fast drop into the bottom of the catch.
- As you stand, don’t adjust your feet, go straight into the squats.
- 2-3min Rest btw sets

🤸‍♀️🧘‍♀️🤸

2 Rounds (Quality)

50 Bodyweight Walking Lunges
10 Plate V-Ups
40 Bodyweight Walking Lunges
20 Hand Release Push-Ups
30 Bodyweight Walking Lunges
30 KB Swings (US) 24/16kg
20 Bodyweight Walking Lunges
40 Abmat Sit-Up
10 Bodyweight Walking Lunges
100 Double Unders (200 Single’s)

1. Double DB Clean 10-20 @22.5/15
2. Burpee Box Jump Over 10
3. rest

30:00 EMOM
- 8-15 Cals Bike/Row/Ski
- 1 Turkish Get-Up + 5-8 Push Press Left Arm
- 1 Turkish Get-Up + 5-8 Push Press Right Arm
- :20/Side Star Side Plank
- :20 Wall Sit

3x1@MAX

The goal is to go UB
30 back squats 70kg/55kg
25 Pull ups
20 ring push ups
30 v-ups