Penkki käsipainoilla 5x8-20 (voit tehdä myös vinopenkissä/alaviistossa)
Facepulls 100 toistoa
Etunojapunnerrukset 5 x max x omapaino (noin 3 min lepo sarjojen välissä)
Ojentajat kumpparilla 100 toistoa (12-20 toiston sarjoja)
Kiertäjäkalvosinjumppaa x PALJON :)

EMOM 18 min

5 Dual Russian KB swing AHAFA
40 m bear crawl
30" L-hang

For time:

• 135-lb/95-lb Thruster, 15 reps
• 135-lb/95-lb Sumo deadlift high-pull, 21 reps
• 135-lb/95-lb Thruster, 12 reps
• 135-lb/95-lb Sumo deadlift high-pull, 15 reps
• 135-lb/95-lb Thruster, 9 reps
• 135-lb/95-lb Sumo deadlift high-pull, 9 reps

Snatch
1)
3 position squat snatch (hip, knee, ground)
2)
EMOM 10
Even: 4 hang squat snatches
Odd: 3 Full snatches + 3 Ohs
Scale reps if needed. Use light load.
3)
Overhead squat 5 x 2 (climbing)

Glute Bridge KB Bench Press
6 x 8, AHAP

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 goodmornings
8 plyo
6 hollow rock
4 inchworms
2 cleans

bench(15)
4x3-start heavier and climb, or choose a heavy across.

Metcon/*Rx(18)
4rds
400m run
15 hang cleans 115/75-*165/95

@23:00

work up to hvy clean and jerk(12)

Finisher
100 crunch
30 w raise
30 band pull aparts
2 min hamstring stretch per

Amrap 4
2 SD run
max reps box over jumps
rest 2 min
Amrap 4
2 SD run
13 thrusters 42,5/30kg
max reps bar facing burpees
rest 2 min
Amrap 4
2 SD run
8 bar mu -> 10 c2b
max reps TTB

EMOM 10

1: max reps c2b
2: all out rest

Amrap 13
13x Walking lunge steps
5x Front squats
32x Double unders

Lepo

Amrap 5
13x Deadlifts
5x Handstand pushup /pike pushup

Tempaus puolikyykkyyn + kyykkyyn
8x1+1@80-

Rive + raakatyöntö 1RM

Etukyykky
5x3@65-75 , 3 sek stoppi kulmassa alas mennessä.