Bench Press, Pause on Chest 2 sec.

3-3-3-3-2-2-2

Go Every 2:30

Front squat

3 x 3 @ RPE 7-8 (80-86%, 2-3 RIR), rest 3:00 between sets

3 Rounds @ 2/1-2/1 RIR

8-12 Incline DB curls
8-12 Swede crushers
10-15 DB Lateral raises

10-15 min hölkkä

10x 400m / 2-3min juoksu
90s lepo

4x10 tempo

EMOM x 8-12

1) machine
2) 5 clean pull + 5 hang power clean + 5 hang squat clean
3) machine
4) 5-10 front squat + hollow hold

AMRAP x 8 MINS
-12 USA Swing @24/16
-10 Medball Clean @9/6
-8 T2B

Rest 2 mins

AMRAP x 8 mins
-12 WB
-10 Kipping C2B/ Pull Up or 5 BMU
-8 KB KB Burpee Snatch

Rest 2 mins

AMRAP x 8 mins
-12 WB Sit Up
-10 HR Push Up
-8 KB High Pull

-10 bar facing burpee
-AMRAP c&j @70% c&j 1RM

*TC12

Every 6min x4
500/400m ski
12 alt. db hang clean & jerk @22.5/15kg
4 wall walks

Tulee 3-2min huilia kierrosten välissä

3 RFT

15 Push-Ups
25 Sit-Ups
400m Run

TC 13