Rest day - what did you do?

Front Squat

Five Sets of 7

Go Every 3:00

Bench press

5x5

A,
5x [ 2 Snatch Pulls + 2 Hang Power Snatches ]
1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Back squat Cycle 2 ( Add 5 kg to your training max and count all the "%" based on that number)
1x5@65%
1x5@75%
1x5+AMRAP@85%

B,
"Brehm"
For time:
10 Rope Climbs
20 Back Squats@102/70kg
30 Handstand Push-ups
40 Row Calories

Goal: Sub 16 min

C,
3 rounds for quality of:
Bike, 1:30
8 L/8 R Side Plank Reach Throughs
15 Band Pull Aparts
15 Banded Straight Arm Pull Downs

Bike / Row- optional

D,
1x:
--10-15ea Bulgarian Split Squat + Rockback

2min on - 2min off x6:
10 burpee to plate
20 sit up
30 plate gtoh

Continue where you left off after the previous round.

9 sets of Power Snatch
Sets 1-3: 3 @75%
Sets 4-6: 2 @80%
Sets 7-9: 1 @85%
- Rest 2-3min btw sets

5 sets of 5 Shoulder Presses
Set 1: 5 @60% + 10 Double DB Push Presses
Set 2: 5 @65% + 8 Double DB Push Presses
Set 3: 5 @70% + 6 Double DB Push Presses
Set 4: 5 @70% + 4 Double DB Push Presses
Set 5: 5 @70% + 2 Double DB Push Presses
- Move up in weight each set for the DB, ending with a heavy set of 2.

Every 12 minutes for 36 minutes (3 rounds):
800 m run or 1000/800 m row
10 burpees
20 push ups
30 KB swings 20/12 kg
40 sit ups
50 air squats

AMRAP 40

800m Run
30 Box Step-ups
20 Shoulder Press 20/15kg
1500m Bike Erg
30 Kettlebell Swing 24/16kg
20 Single Leg V-Ups

Warm Up
3 rounds
1 min air bike
5-10 hr push ups
15 banded face pulls
10 toe up RDL

Strenght
Bench Press 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
rest 3 min bwn sets
Weighted Pull ups 5 reps @38-43% + 3 reps @48-53% + 3-5 reps on last set @58-63%
rest 2-3 min bwn sets

Skill Metcon
For time
30/24 - 24/18 - 18/12
calories air bike
21-15-9 reps
Strict HSPU (skaalaa niin et maksimissaan 4 osassa menee shspu)
C2B or Pull ups (leuat 1-3 osassa, tee 21 ja 15 sarja ainakin 2 osassa. vika voi mennä putkeen)
eli eka kierros 30/24 cal pyörää sit 21 shspu + 21 c2b tai leukaa, sit 24/18 pyörää 15/15 hspu ja leuat jne.

Intervals
2+2+2 min on / 1 min off
5 devils press
12/15 calories air bike
max reps deadlifts @50% of 1rm (älä vedä överiksi, tavoite 10-15 reps joka kierros)

Optional Accessory Work
2-3x12-15 tricep push downs (green band + stick)
2-3x 12-15 banded strict chin ups (kapea ote)
2-3x 15+15 half kneeling trunk twits
rest as needed

Optional Extra Cardio
20-30 min light pace @55-65% of max HR easy pace cardio