-rest as needed

Sotilaspenkki 2x6x60%, 2x6x65%, 2x6x70%, 2x12x50%
-1s stopit

Pystypunnerrus käsipainoilla istuen 4x8-12

Pystysoutu käsipainolla 4x15 / käsi
-yhdellä kädellä

A)
Every 3 mins for 12 mins do:
12 Dumbbell Floor Press, pick load
8 L/8 R Renegade Rows, pick load

GO heavier than last week, or add 2-3 more reps!

B )
For 3 sets
AMRAP in 5 mins of:
3 Wall Walks
9 Toes-to-bars
12 Plate Overhead Lunges, 20/15 kg

Rest 2 mins

Back Squat

6-4-2
6-4-2
4-2-1

Go every 2:30

4-5 rounds for quality:
1) 5-10 Strict Pull-up
2) 8+8 Bulgarian Split Squat
3) 8+8 One arm sitting dumb bell press
4) 10-15 Deficit push-up
5) 10 Hollow Rock + 10 sec Hollow hold

*slow down for 5sec, explosively up - each reps

3×3@65%, rest 2min

Treeni 4

Aikaa vastaan joukkueena

Kelkka:
Työntö ja veto 2x

60 HC&J SA
600m Juoksua
60 Leukaa
120 Punnerrusta
120 Seinäpalloa

Kelkka:
Työntö ja veto 2x

Maastaveto korokkeelta 5x8x50-60%
-2 kumiharkkoa

Sjmv 3x10 / jalka
-yhdellä jalalla

Sivutaivutus 4x15 / puoli

Treeni 3

Emom 8
-vuorotellen 2 taitoliikettä
Esim. T2B ja HSPU

Metcon 6min AMRAP
4+4 yk Devil's press
4+4 Pistoolikyykky tai askelkyykky

Warm Up
Overall prepping as needed for 15-30 minutes and start workout

Metcon
at 60-70% effort
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 C2B OR pull ups, go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 4-8 strict or kip hspu , go every 1 min

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 GHD Sit Ups , go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 5-15m hs walk or 3-5 wall walks, go every 1min

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 wall ball shots, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 pistol squats , go every 1 min