A)
Week 4 of 6
Push Press
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%
Final set is an AMRAP @ RPE 9
Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.

B)
FOR TIME
2 ROUNDS
15 Push Press (43/30kg)
15 Box Jumps (50cm)
15 Up-Downs
Immediately Into...
2 ROUNDS
12 Push Press (50/35kg)
12 Box Jumps (60/50cm)
12 Up-Downs
Immediately Into...
2 ROUNDS
9 Push Press (60/43kg)
9 Box Jumps (75/60cm)
9 Up-Downs

Timecap: 17 mins

5 rounds (50min)

5min any ergo
EMOM5
1. Abs (of your choice)
2. GTOH w/ plate
3. Box step up
4. Ring row
5. Single arm devil's press (light weight)

Voima
E3MOM, 4rds
DL 8

Metcon
Amrap 12
DL 5
Ring row 10
Sit up 15

40 bar muscle-ups
80-cal row
120 wall-ball shots

Scaled WOD
For time, partitioned any way:
40 pull ups/jumping pull-ups
50-cal row
60 wall-ball shots

EMOM 9, work 0:45 / rest 0:15

Minute 1 : Goblet Squat 24/16kg
Minute 2 : Sit-Ups
Minute 3 : Deadhang

Lunges 10-10-8

*use straps

3×5@85-90%, jerk-%, rest 2-3min

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, *goal in theory ~5-6 reps, pp-%, rest 2-3min

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, *goal in theory ~5-6 reps, pp-%, rest 2-3min

*ninja = no feet/jump

2× 2+2@72-78% or 2+2@up to 72-78% // find your compleks best kilos of the day! Don't go to failure!, sn-%, rest 1,5-2min