MAANANTAI

Row 1000 meters
then:
3 rounds for time:
15 pull-ups
30 shoulder to overheads 35/25kg

Then,
Practice L-sits for 10 minutes.

TIISTAI

40min OTM, matalasykkeinen
1: Jump Rope
2: 10-16 Box Step Up
3: 4-6 Strict HSPU
4: 10-16 Goblet Squat
5: Lepo

KESKIVIIKKO

Kehonhuolto

TORSTAI

With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

PERJANTAI

3 rounds for max reps of:
Body-weight bench presses
Strict pull-ups
-rest as needed

LAUANTAI

For time:
21 bar over burpees
21 thrusters 60/42,5kg
15 bar over burpees
15 thrusters
21 bar over burpees
21 thrusters

SUNNUNTAI

Kehonhuolto
Tekniikassa Clean