Bench Press

A) Build Up To Days Heavy 5RM

B) 3x3 @80-85% From 5RM

*rest 3min between sets

Gymnastics Metcon

EMOM 16

1: 45s Ski
2: 1 Set of rMU
3: 8+8 Heavy DB Push Press @25-27.5kg
4: 18 T2B

Strength

A) 3x Superset:

• 10/10 One Arm DB Bench Press (alternating arms)
• 10 Wide Grip Pull Up

*rest 2-3min between sets

B) 3-4 Rounds For Quality:

• 10-15 Ring Row Face Pull
• 10-15 Deficit Push Up (3s jarruttava alas)
• 10-15 DB Skull Crusher

*rest as needed