Warm Up
2 rounds
2 min air bike/row/bike erg
10 burpees
20 step back lunges
:45 plank hold

Strenght
Sledge Push 2x20meters + 3x10meters
rest 1-2 min bwn sets
Dumbbell Bench press 2x10reps + 3x5reps
rest 1-2 min bwn sets
Dumbbell Deadlifts 2x10reps + 3x5reps
rest 1-2 min bwn sets
start with different stations (about 12-15 min station)

Metcon
Tabata with burpees at 80-90% effort.

Front Squats

3-3-3-3-3-3

Go Every 3:00

4-5 sets:
8 Hip Thrusts
30-45sec Sorenson Hold
- Rest 2min btw sets

Z press 3x10

Shoulder Press

6 Sets of 5

Go Every 2:30

For 3 set :
In 4 mins do:
25 Box Jump Overs, 60/50cm
then in the remaining time, AMRAP of:
12 Alternating Dumbbell Hang Snatches, 22.5/15 kg
9 Push-ups
6 Toes-to-bars

Rest 2 mins between each set

Pystypunnerrus Max1
-5-8 noususarjaa
-päätyyn asti, luvan kanssa saa feilata!!

Pystypunnerrus vastaotteella 5x20

Keskitetty vasarakääntö istuen 5x15-20 / käsi

Strict Chin-Ups ( Weighted )

5-5-5-3-2-1

Or

Incline Dumbbell Row

8-8-8-5-4-3

Go Every 2:30

Bench Press ( every rep 2-3 sec pause on chest )

5-5-5-3-3-3-2-2

Go Every 2:30