Bench Press

6 x 4, Every 3:00

Juoksu

40 min
keskellä 12 min hieman kovempaa

Back squat

3 x 5 @ 70-75% (4 RIR), Rest 2:00-3:00 between sets

4 trys find your 1 RPM Front squat

Trap Bar deadlift 4x4

HERO | WARRIOR | SCALED
MALE / FEMALE

100 DU | 75 DU | 200 SU
15 Snatches (61/43kg | 52/34kg | 34/20kg)
100 DU | 75 DU | 200 SU
25 Cleans (84/56kg | 70/52kg | 52/34kg)
100 DU | 75 DU | 200 SU
35 Deadlift (125/84kg | 102/70kg | 70/52kg)
100 DU | 75 DU | 200 SU

Time Cap 15min

Bench Press ( Waves )

6-4-2
6-4-2
6-4-2

Go Every 2:30

EMOM16
1: 5-8 deficit hand release pushup
2: 30s hollow hold
3: 8-12 pendlay row
4: 10-20s hanging tuck hold

3 rounds for time :

Run 400m ( Row 500m )
12 Deadlift @ Bodyweight
21 Box Jumps 20"

TC 15

3x 12min AMRAP’s / 2 min REST between sets

You go I Go

A) 

10 Burpee pull up

50 DU’s 

10 DB thrusters 20/15 kg

20m Hs walk / 40 Shoulder taps

B) 

20 box jump over

4 Rope climb
14 /
12 cal Echo bike

20 C2B

C) 

10 DL 70/100kg 

12 sHSPU / 16 kipping HSPU

20 WB 

10 BMU/RMU