Bench Press

2-2-2-1-1-1-1-1, build 1 RM

Go every 2:30

Amrap 10
4 hspu / push ups
25 DU / 50 SU
8 ghd sit ups / abmat sit ups

Mökkiedition:

AMRAP 15-20
5 burpees
50 hyppistä
15 air squats

EMOM9-6-3, rest 3 in between EMOMs:
a) 7-12 cal machine
b) 10-20 wb
c) 1-3 wall walk / 2-4 feet on box wall walk

Työaikatavoite 30-45s / min

HUOM! Voit tehdä molemmat versiot päivän treenistä kaikilla tunneilla."

5-4-3-2-1-1

High hang snatch 6x3

-T2B, toes to rings, parallel bars
-dip strength +core

AMRAP 15

Bike 500/Row 250m
10 Dual DB Burpees
15 Wallball Shots
10 Push-Ups

Partner workout

In 32 mins :
100 Barbell thruster
200m Sandbag carry @45/30kg (change after each 20m)
100 USA swing@24/16kg
200m Sandbag carry @45/30kg
100 Box jump @60/50cm
200m Sandbag carry @45/30kg
100 Incline Push up on box
200m Sandbag carry @45/30kg
Remaining time :
"Reverse Annie ladder"
10-20-30-40-50-60.....
DU each person / single under 20-40-60-80-100-120...
Sit up (YG,IG)

Front Squat or Back Squat
5 x 3
Goal To Keep Same Weight All Sets

Skill development: Handstand Hold

1. 3 x 1 Wall walk + 10-20 sec wall facing hs hold
2. 3 x 10 sec single leg hs hold back the wall pos. ( other leg in tuck pos.)
3. 3 x 10 sec straddle pos. back the wall
4. 1-2 mins HS hold balance accumulation

Scaling : every 90 sec
5-8 pike push up
10-20 Piked compression