Bench Press

A) Build Up To Days Heavy 4RM

B) 3x2 @80-85% From 4RM (1s pause rinnalla)

*rest 3min between sets

Gymnastics Metcon

EMOM 16

1: 60 DU
2: 15m HSW (7.5+7.5m)
3: 8-10 Double KB C&J @2x16kg
4: 18 C2B

*1x piruetti HSW Aikana

Strength

A) EMOM 10-12

1: 20s Chin Over Bar Hold
2: 20s Ring Support Hold

B) 3-4 Rounds For Quality:

• 10/10 1-Arm DB Bench Press (alternating arms)
• 8/8 DB Bent Over Row
• 20-30 Banded Tricep Ext.

*rest as needed