Bench press, Rest 3:00 between sets
Build to heavy 4 (H4) @ 82-84% (3 RIR)
+
2 x 8 @ 90%H4
1 x AMAP @ 90%H4

– Build up to a heavy set of 4 (H4) @ 3 RIR, somewhere in the 82-84%1RM range.
– Once you’ve hit the H4 set, you have 2 back-off set of 8, and 1 AMAP set @ 90% of your H4.
– AMAP = As many as possible. Challenge yourself and see how many you can get

Choose one or both from below (A or B). If you feel one lift needs more focus, you can just choose that lift, or can perform both A and B if you wish

A) Block snatch (above the knee), go every 2:00
2 x 2 @ 70%
2 x 2 @ 75%
3-5 x 1 @ 80%

B) Power clean
1 x 1 @ 85%1RM power clean
10 x 1 @ 75%1RM power clean

Notes (A)
– Drop the bar between each rep, reset and go on the doubles
– Stick to the the percentage prescribed each set
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

Notes (B)
-Work up to a heavy single (85%)
-10 fast singles with moderate weight(75%)

🍬🍭🍩🍰🧁

Three times one

Warm Up
2 rounds
1 min rowing
1 min ski erg
:20-30 Ring support hold
:10-20 ring dip hold (at bottom)
5+5 single leg RDL with barbell
10 weighted pause hip bridges
1:00 Plank Hold

Strenght
Tempo Single leg romanian Deadlift 4x6+6reps (2-3 RIR) (tempo 2-3 sec lowering down)
go new set every 2-2.5 minutes
Weighted Ring Dips/Ring Dips 5x5reps (2-3 RIR) (1s pause at top of each rep)
go new set every 2-2.5 minutes
Keep more focus on quality of movement, learning it, keeping balance and get that feeling to right muscles.

Metcon
2 sets
9 min amrap / 3min rest bwn amrap
Buy in : 2 rounds
40/32 cal rowing and masters 45+ 35/26 calories rowing
15 double db bench press @15/22.5kgs (masters 45+ 12 reps of bench press )
then remaining time do max reps of 1st round = ghd sit ups, 2nd round burpees to target above (pull up bar)

Accessory Work
2-3x10+10 barbell suitcase deadlifts
2-3x10 barbell french tricep turns on bench, control tempo down, faster up (tricep+biceps can be superset also)
2-3x10 barbell bicep curls, controlled tempo on down, faster up
rest as needed

31 back squats (42,5/60 kg)
12 power cleans

Scaled WOD
5 rounds for time with a partner:
20 back squats (15/20 kg)
12 hang power cleans

Handstand Skill Work (13min)

Every 1:15 x 4:
5 HSPU + 5m HS-walk

Rest 3min

EMOM 5:
3 HSPU + 3m HS-walk

2-3 rounds:

3-10 strict pull up
8+8 curtsy lunge

Party time!

Paused back squat

3 x 3 @ 70%, go every 3:00

– Pause for 2-seconds at the bottom of the 1st rep, 1-second at the bottom of the 2nd rep and no pause on the final rep.
– Stay under tension at the bottom position (don’t relax)
– Drive up aggressively (and all the way UP) from the bottom of each repetition