Bench press 5-4-3-3-3 reps

AMRAP 13

20 Kettlebell Swing 24/15kg
15 Calories Any Machine
10 Burpees

• rest 1:00 between rounds -

Deadlift ( DeadStop )

5 x 5 @ moderate weight

🧘🧘‍♀️🧘‍♂️

EMOM as long as possible:

1. 12 thrusters
2. X burpees
3. 12 thrusters
4. X burpees
5. Rest

Thruster starts at 20/15 kg bar. Burpee starts at X=7. After every rest minute, add 2x1.25kg to the bar and increase the burpee amount by 1. Continue until you cannot complete the designated reps within the minute.

*use straps

3×5@80-85%, jerk-%, rest 2-3min

Voima
3rds: rest as needed
DB Push press 8+8
Hollow hold 10-30s

Metcon
4 x 2min amrap
*rest 90s btw amraps
9 Push up
9 Air squat
rest of time max meters
Run/ Ergo cal

*you can use the "rebound jerk" method

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

5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, *goal in theory ~6-7 reps, pp-%, rest 2-3min

Every 2:30x3 3 Takakyykky
Every 2:30x3 3 Penkki

Every 2:00x3 5-8 Deficit push-ups (kädet käsipainoilla ja kiekoilla)

3x
3+3 KB turkish get-ups @build up
6+6 KB yhden jalan mave
9 Strict toes-to-bar
:30 rest

12 min AMRAP
2 rMU / BMU
4 HSPU
8 KB Swing