Bench press + plyo push ups
5 x every 4 min
75% of 3 RM
3+3

Goal & Intensity:
-Build upper‑body maximal strength on the bench and convert it into explosive bodyweight power. Handstand work primes the shoulders and stabilisers for pressing.
-Each round couples a heavy, controlled lift with a fast push‑up, taxing chest, shoulders, and triceps in two distinct ways. The four‑minute clock provides enough recovery to keep power output consistent.
-Lock in solid leg drive and scapular position on the bench so your push‑ups stay sharp and form does not break down.
-RPE: 7–8
Training Area & Benefit: Strength and explosiveness; pairing heavy presses with plyometric work trains muscles to produce force quickly, a skill that translates to Olympic lifts and gymnastic movements in CrossFit.

20min joka toisella minuutilla:

• 5 shoulder press + 3 push press + 1 push jerk

5 x alkavalla 3min
2 raaka rinnalleveto + sama toistomäärä leuanveto tiukkana

Etukyykky klusteri

3x8, ensimmäinen sarja @70% viimeisimmästä 1RM
Tee 3 kyykkyä ja lepää 20s, 2 kyykkyä ja lepo, 2 kyykkyä ja lepo, 1 kyykky. Lepo 2-3min

AMRAP 15
4 pull up
8 stoh @50/35kg
12/10cal machine

3 - 3 - 3 - 3 - 3 - 3 - 3 AHAP
(From the "launch position" above the knee, no re-grip)

Tempauskompleksi 5 x 2 raaka tempaus riipusta + 1 raaka tempaus, rakenna maltilla

4 Rounds For time :

20 Push-Ups
50 Air Squats
400m Run

TC 20

Hang clean 3,3,3,3,3 (nousevilla painoilla)

rivessä kyykkyyn.

Build up to a heavy 5RM