Penkkipunnerrus 6-5-3-1-1

NMAX= Near Max, 1-2 reps short of failure

A1: Trap Bar Deadlift 1x5, 1x5, 1x3= 3 rep 95%
A2: Kettlebell (or Dumbbells) Jumping squats 1x3, 1x3, 1x3 (lightweight)
A3: Grips strength Pullups 1x NMAX, 1x NMAX, 1xNMAX (stop 1 rep short of failure) (use cannonballs, fatgripz, towel, or rope)

Use Same Weight Each exercise (Don't use bumper plates)
B1: Reeves Deadlift 3x6
B2: Jefferson Deadlift 3x6 (each side)
B3: Rotational Deadlift 3x6

C1: Rope climb 2xNMAX
C2: Single Arm Dumbbell Row (Fat Grip if possible) 2xNMAX
C3: Dumbell Pullover 2xNMAX

Metcon
AMRAP in 5 minutes
10 Toes to Bar
10 KB swings 55
Farmers walk 50 yards 75 lbs in each hand.

Warm up
3 min cardio then 2x
10+10 banded side steps
10+10 banded monster walk
10 banded hip bridges
10 banded air squats
then
2 round
5 RDL
5 Hang PC
5 FS
5 Push Press FRONT + 5 Push Press BN
10 step back lunges (barbell back rack)
:45-60 Plank Hold

Strenght
5x5 Front Squat, build in weights to heavy 5 reps (2 RIR)
perform 6-8 hardned ring row right after
rest 2-3 min bwn sets.

STR/CON/SKILL
6-8 sets
power clean + front squat + push press + back squat + behind neck
push press
Start with light weight and add weight to each set 2,5-5kg
hit set every about every 2-2.5 min

Finisher
Tabata of side plank 4x R/L

Front squat 2x3, 1x1

For quality
2 - 3 rounds
A. Side box step, negative version 6 (6010)
B. Cyclist squat x 8
C. Deficit bulgarian squat x 10

Five sets of three cleans and one jerk.

A)
For quality (12-13 mins)
12-10-8-6 / side
Double KB front rack split squats
Wall supported single leg RDL
30 sec. wall sit after each set

• add weight each set if possible
• rest 2 min. between sets

B) For time
10-9-8-7-6-5-4-3-2-1
goblet squat cleans@24/16 kg
1-2-3-4-5-6-7-8-9-10
up and downs over KB

Time cap: 10 min.

C) Afterparty
30-20-10
KB hollow body flutter kicks (total kicks)
15-10-5
toes to KB

Easy Bike 4:00

1:00+1:00 Calf on Post Stretch
1:00 Pass Trough

10 Shouder Press
5 Front Squats
10 Push Press
5 Back Squat
10 Push Jerks
5 OHS

Run 400m

Bench press 6 RM, then max reps @ 80%

2x (front squat + push jerk)