For time

Cash in 3min hang on the bar (accumulate)
Then 3rds
-20 burpee box get overs 120/100cm
-20 db bench press 20kg/ 12.5-15kg
-20m 1-arm OH walking lunges 20kg/ 12.5-15kg

-5-8 kipping pull-ups
*focus on technique

A,
Pause Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec hold at the bottom of each rep.

B,
Complete as many rounds as possible in 12 mins of:
9 Dumbbell Front Squats, 22,5/15kg
6 Dumbbell Ground-to-Overheads, 22,5/15kg
3 Ring Muscle-ups

Goal
6 Rounds

C,
3 rounds for quality of:
15 Pike Compressions
5 Eccentric Barbell Good Mornings, pick load, 5 secs

Wendler week 1, deadlift. Do sets E3MOM.
1x5 @58-60%
1x5 @66-68%
1x5+ @76-78%

Last set is AMRAP without going to failure.

3 Rounds:

1:00 Row
10 Medball Deadlift
10 Medball Front Squats
10 Medball Shoulder Press
10 Medball Thrusters
10 Medball Floor Slams

Leveä penkki 5x10x50%

Ojentajat kumpparilla 5x15-25

Vipunostot taakse 5x15-25

For time:
100 swing
Every 2 minute 200 /250 meter row

Rx 24/ 32 kg

Every 2.30 x10

11/8 cal bike
8 front squat (moderate heavy)
4 devils press @2x22/14kg

push press 3x5x80%

Warm up

A) 4-6min easy erg
+ dynamic stretching (if needed)

B) Front squat warm-up:
3-4x5 increasing weights

Workout

A) Front squat
5x3 @75%+
Go every 3min

Painoa voi korottaa sarjoissa, jos liikkuu hyvin tai voi pysyä samassa. Älä mene kuitenkaan maksimeihin.

B) 3 rounds
8-10 pendlay row
8-10 DB bench press
2min rest

C) Accumulate 40-50 DB biceps curls and 40-50 banded triceps extensions

Liikkeissä voi vuorotella ja kerryttää molempia yhteensä 40-50x. Pidä lepoa tarpeen mukaan.