Maastaveto 5x5x60%

Pystypunnerrus 5x10x30-35%

Salkkunosto 3x5 / puoli

Jalkojen/polviennostot roikkuen 3x12-20

Suorinjaloin mave 2x20

Voima
E2MOM, 4 rounds
12 shoulder press (barbell)

WOD
12min amrap
5-10 sit-ups
5-10 calorie ergo
5-10 ring row
5-10 worm push up

Voima
E2MOM, 4 rounds
12 Sumo DL w/kb

WOD
For time:
25-20-15-10-5:
Push-ups (mato/matalatanko)
Box step overs (30/51 cm)

6x
Start new every 6th minute

A) 1K Row
B) 1K SkiErg
C) 60/48 Cal Echo Bike / 2K BikeErg

Warm-up: 5 min Assault bike + movement prep

A: 6xEvery 5 min:

A:21/18 cal Assaultbike + 15 Bar facing burpee + 9 Db Snatch 70-90lbs/40-60 lbs
B: 21/18 cal Assaultbike + 15 Box jump 30/24 + 9 Kb swing 32-40kg/28-32kg

Alternate between A and B, 3 sets of A and 3 sets of B

Cool-down: Easy assault for 10 min + 1o min mobility

Maastaveto tekniikkaa 10min + 15min 4x7 maastavetoa keskittyen tekniikkaan. Painot siten, että on raskasta, mutta kaikki hyvällä tekniikalla. Lisäksi painoja nostetaan setti setiltä eli aloitus 40-50% max ja lopetus 60-70%

5x5 Bench Presses
Sets 1-3: @80%
Sets 4-5: @82-85%
- Rest 2-3min btw sets.

Chest-to-bar pull-up ladder

Rest 5 minutes

1/2 body-weight overhead squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

2-3rounds:

8+8 suitcase deadlift
40-60s plank hold

5 Sets of 3 @ 65 - 70%

• Bar at Knee Level