Tabata of your choise

WOD
Amrap 8min
Push press 12 (30/20kg)
Wall walks 3
Abmat situp 12

Vapaaharjoittelua

5-3-1+

Warm Up
2 rounds
2 min ski/row
15/15m kb bottom up carry (90/90) @slow and controlled
10 scapula push ups
:30 bar hanging
5 barbell romanian deadlifts / deadlifts (stick to the tempo from str part)

Strenght
3 sets
DB Incline Bench Press x 8-12 reps @15/22.5kg's (3 sec alaslasku, 1 sec rinnalla ja ylös)
rest 1.5 min
Snatch grip deadlifts x 4-6 reps @40-60% of 1rm snatch (use straps) (tempo 2-3 sec ylös , ylhäällä 1 sec ja 2-3 sek alaslasku)
rest 1.5 min

2 sets
Seated alternating arnold press 8-10 reps per side (2-3 sec jarruttavana alas, muuten vapaa) (7.5-10/12.5-15kg db)
rest 1.5 min
Deficit Landmine Single Leg RDL (tanko +10kg levy päässä) x 8-10 reps per side
rest 1.5 min

Accessory Work
2 rounds for quality
20-30 sec of ring support hold
8-12 hr push ups
40-60 sec farmers walking @24/32kg's
12-16 alternating kb gorilla row
rest 2-3 min and repeat

Penkki 5x5x77,5%

Sotilaspenkki käsipainoilla 2x15-20

Dippi 2x15-20 TAI Penkkidippi 2 x Amrap

Vipunosto eteen levytangolla 2x15-20

Bench Press

8-8-6-6-4-4

Go every 2:30

5 rft:
8 Deadlift
6 Hang power clean
4 Push jerk
- rest 45s after each round -

TC: 13

Bar Muscle up

E2MOM, 5 rounds
1-7 Bar Mu
10 burpee to target

3-4 Sets:
10 DB Lat Pullovers
- Rest 60-90sec btw sets-