Paused Bench Press

5 x 3, Every reps 2-3 sec pause on chest.

Go Very 3:00

A) For quality with a partner

300m farmer carry - superman hold
200m front rack carry - plank hold
100m overhead carry - hollow body hold

*double kettlebell, moderate-heavy weight
P1 does carry, while P2 does static hold.
Switch as desired.

B) 3x
AMRAP 4 mins / REST 2 mins
2-4-6-8…
clean@2x24/16 kg
push press
front squat
up down over kettlebells

C) 2-3 sets for quality
10/10 kettlebell halo
10/10 ballistic row
30 sec. wall sit

Rest day - what did you do?

Voima
E3MOM, 4rds, As super set
DB Hip thrust 10-12
Vatsarutistus 10-20s

WOD
12-10-8-6-4-2
WB clean
Ergo cal

Handstand/HSPU

E2MOM, 5 rounds
3-12 deficit HSPU/HSPU
10-20 wall ball

Bike

2 x 2000m

Rest 3:00 between sets.

3 x 16 Biceps Curls, alternating

3 x 5 HS Plate Step-ups ( AHAP ). Rest 2:00

3 x 5 HS Plate Step-ups, belly to wall. Rest 2:00

4 x 5, Chest Supported DB Row

1:30 Lats Foam Roll ( each )
1:00 Triceps Stretch ( each )
1:00 Pass Trough
1:00 Deadhang
0:30 + 0:30 Banded Pull-apart
1:00 Turnback Stretch ( each )

3 rounds :

Row 2:00
0:20 Hollowrock
10 Ring Row
5 Kipping Swing
5 Ring Kipping Pull-ups