1a) bench press 5x5x75%
1b) hauiskääntö 5x10
1c) l-sit 5x10s
2) 3 kierrosta supersarjana
5 nojapuut dippiä
10 punnerrusta
15 käsipaino pystypunnerrusta

6x
4:30min Work (switching machines every 90sec)
1:30min Rest

In teams of 2:
Buy In 2000m row
Then,
3 Rounds of:
100 Double Unders
50 Wall balls @9/6kg
25 Squat Cleans @60/42.5kg
*One person works. Split as needed.
Timecap: 30 mins

STRENGTH PROGRESS 6/13 - MEDIUM WEEK

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WARM UP 2 rounds ~15min

8 GOOD MORNING PRESS, BB

3 + 3 ONE ARM OH LUNGE FORWARD + SIDE SQUAT + LUNGE BACKWARD, lintti

5 + 5 WALL PRESS STRAINGHT LEG EXT.

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POWER JERK
4x3@nousu 78%, 4x3@82-87% ty-% pal 2min

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SEATED PRESS
4x5@RPE9 -kilot niin, että jää vielä 1 toisto varastoon, pal 3min

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BACK SQUAT
female: 3x3@nousu 66%, 3@75%, 6@66%, 3@75%, 6@68%, 3@75%, 6@70% pal 3-4min

male: 3x3@nousu 62%, 3@70%, 6@62%, 3@70%, 6@64%, 3@70%, 6@66% pal 3-4min

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ACCESSORY
2 x 60 sec REVERSE PLANK
2 x 12 ROLL ABS

3 rounds for time
20 cal row
10 trusters 50kg/35kg
10 kb box Stephen overs (one kb on shoulder) 60cm,24kg/ 50cm, 16kg

For time
75/50 cal row
60 A-jumps
45 sandbag cleans / double DB cleans
30 BMU
15 deficit hspu
30 BMU
45 sandbag cleans / double DB cleans
60 A-jumps
75/50 cal row

TC 35min

5 rounds
5 strict pull ups
10 push ups
25 DU
25 cal airbike

9x
2min ON/2min OFF

Row 20/15Cal
5x10 Shuttle Run
+
Max Cal in the remaining time of
A) Echo Bike
B) SkiErg
C) BikeErg

5 rounds (30:00)
Min 1-2: Max Cal Row/Bike/Ski/Shuttle Run
Min 3-4: Turkish Get-ups
Min 5-6: Max Box Jumps w Step-down

FOR TIME / YGIG:

2 x KB / DB

5 Rounds
8 Front squat
5 Half burpee over

5 Rounds
8 Push press
5 Half burpee over

5 Rounds
8 Thruster
5 Half burpee over

*Both complete 5 rounds / couplet