A,
Week5
Bench Press 1x3 at 70% 1RM
Bench Press 1x3 at 80% 1RM
Bench Press 1x3+ at 90% 1RM

Rest as needed between sets.

B,
For time:
3 rounds of:
12/10 Row Calories
5 Hang Squat Cleans@84/57kg
5 Push Jerks
-- then --
Rest 2 mins
-- then --
3 rounds of:
12/10 Row Calories
4 Hang Squat Cleans@93/5kg
4 Push Jerks
-- then --
Rest 2 mins
-- then --
3 rounds of:
12/10 Row Calories
3 Hang Squat Cleans@102/70kg
3 Push Jerks

Goal: Sub 8 min on all intervals

C,
Outdoor Activity

6 x (3+2) @65/45kg
- Rest 1:30 btw sets
- No TnG
- Focus on your technique and be snappy

“Plan – Do – Reflect” (Deliberate Practice)*

• Choose 3 to 5 movements (parts) to work on today See movement options for scaling movement difficulty up/down

2 or 3 rounds of:
2:00 @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
2:00 @ AMRAP: Bar muscle-ups
+
2 or 3 rounds of:
2:00 @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
2:00 @ AMRAP: (7.62m) Handstand walks
+
2 or 3 rounds of:
2:00 @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
2:00 @ AMRAP: Single leg squats (alt)
+
2 or 3 rounds of:
2:00 @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
2:00 @ AMRAP: Toes-to-bars
+
2 or 3 rounds of:
2:00 @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
2:00 @ AMRAP: Handstand push-ups

Handstand push-up → Wall-facing HSPU → Strict HSPU (deficit or regular) → Kipping HSPU
Bar muscle-ups → Jumping bar muscle-up → Chest-to-bar pull-up → Pull-up

2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
3 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
Ankle prep – 2 or 3 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alt
8 Pistols to a band, alt

Skill Circuit – 2 to 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk

For time with partner

A: Bike 2500m – B 50 box step up with ball (9/6)

B: Bike 2500m – A 50 box step up with ball (9/6)

A: Bike 2000m – B 50 box jump

B: Bike 2000m – A 50 box jump

A: Bike 1500m – B 30 box step up with DB 22,5/15

B: Bike 1500m – A 30 box step up with DB 22,5/15

A: Bike 1000m – B 30 box jump

B: Bike 1000m – A 30 box jump

Cap 35min

Voima
E3MOM, 3 rounds
6+6 box step up
(goblet)

WOD
8min amrap
2 push up
4 wall ball
6 WB ground to overhead

Shoulder press

10'min AMRAP

Treenaaja ______________________ Kuntoilija

10 Wall balls 9/6kg ______________ 7 Wall balls HAP
10 C2B ___________________________ 7 C2B
10 Dual DB Push-ups ____________ 7 Dual DB Push-ups
100m Sprint (Assault runner) ___ 70m Sprint (Assault runner)
10 Burpees jump over the line __ 10 Burpees step over the line

4 sets and 2'min rest between sets

3 Push press
3 Push jerks
3 Split jerks
(From rack)

Then...
1 Set of max reps of Push press @80%