Bench Press

3 Waves:
5 @ 70%
3 @ 80%
2 @ 90%

Go Every 2:30

WOD
30min Amrap
25cal ergo
25 slam ball
25 wall ball
25 KB swing
25 Sit up
25 ring row

15min:
1 Snatch @65-75% 1RM Snatch
- Rest as needed
- No fails!!!

Bench Press

5-4-3-3-3-4-5

Go every 2:30

Back Squat

2-3-4-5-4-3-2

Go Every 2:30

Jefferson Curl 3x20

Yhden käden kulmasoutu 3x20/käsi

Kyykky 3x8 (45-55-65%)

QuadBlast 4 kierrosta

Warm up
5 min cardio machine, add speed each min.
then 2 sets
6+6 squat strech
6 inch worm
6+6 suitcase deadlifts
6+6 single arm swings
6+6 single arm thrusters

Strenght
Pause Front Squat 2x5 and 4x3 reps @35-50-60-65-70-75%
rest 1.5-2.5 min bwn sets
Split Jerk From Rack 2x3 and 4x2 reps @35-50-60-65-70-75%
rest 1.5-2.5 min bwn sets

Metcon (at 80-85% effort)
2 sets
30 wall ball shots
30 american kb swings @24/16kg
rest 1:1 bwn sets
do 3x10 or 2x15 wall ball and kb swings 2x15reps , rest 10-15s bwn set
Should be moderate/little hard workout.

Accessory Work
3 sets
8/8 single leg RDL with dumbbell
8/8 single arm db row
24 weighted russian twist + 8-12 knee tucks
rest 1.5-2.5 min bwn sets

3 rounds:
15cal AB
5m HS-walk (unbroken 2,5m segments)

Rest 3min

2 rounds:
10 Burpee Box Jump Overs 60/50cm
5m HS-walk (unbroken 2,5m segments)

Rest 2min

20 T2B
5m HS-walk (unbroken 2,5m segments)

Soutu 2000m

Maastaveto tempausotteella 5x10x30-50%
-remmit/versat avuksi tarvittaessa

Yhden käden vauhtipunnerrus 3x6-10 / käsi

Etunojapunnerrus 3 x Amrap

EMOM32:
a) 5 strict pull up - 10 push up - 15 air squat
b) 8-12 burpee
c) 4 s.a. kb devil's press - 8 s.a. kb hang clean - 12 kbs (24/16)
d) rest

Target: Work ~45s / round, scale reps & weights / movements accordingly.