EMOM10
1. Seated wall angels
2. Pancake (if possible) good mornings (with stick)
3. Cuban press with plates
4. Prone over head raises 20 sec + Prone over head pulses 20 sec
5. DU practise

In 10 minutes

• 2 x (10-10-10) dumbbell side-front-back laterals

For time:

• 70 front squats @ 70/50kg
• every time you re-rack the bar do one wall climb

Shoulder Press

Find in 15 minutes 2RM ( Stop ´n Go )

Strength (load)

Shoulder press, every 3:00 (15 minutes)
3 @ RPE6
3 @ RPE7
3 @ RPE8
3 @ RPE9 + 1 repeat for max reps

Accessory:
100-150 Bicep curl with band - light
100-150 Band pull downs - light
*Split anyhow

Back squat 5RM in 15 minutes.
One set, max reps@90% 5RM.

4 x superset of:
6 narrow grip bench press
4 weighted chin up

• leave two reps in the tank
• rest 2-3min between sets

BS

6 - 6 - 6 - 6 - 6 - 6 - 6 - 6 - 6 - 6

55-65% bs max, suoritetaan 3 hengen ryhmissä, lepoaika on aika jossa muut suorittavat toistonsa. VARMISTUS EHDOTON.

AMRAP40
15 cal Row
20 Air squats
15 cal Bike
20 Abmat Sit ups
15 Burpee push ups

Every 8 minutes
Run 400m
Starting at 0:00, last run at 32:00.

*You should be able to talk while you move

for 25 minutes

1 x snatch + 2 x hang snatch + 2 x ohs

• 6-8 sets
• use 70-80% of snatch