Bench Press

5 x Max Reps @ 60 % 1RM. Target 12 - 18 Reps every sets.

Send Off 2:30

AMRAP14 with partner (YGIG per round):

6 double kb hang power clean @ 2x 24/16kg (heavy!)
9 box jump over
12 c2b / kipping pull up

EMOM 42

1 minute : 2 Power clean + 2 Hang Squat clean 65%
2 minute : 0:45 Plank Hold
3 minute : Ring Muscle Ups / Bar muscle Ups / Chest to Bar pull ups / Kipping Pull Ups / Kipping. * You can use repetions. Don`t push limit.*
4 minute : 0:40 Squat Hold Agains Wall, Right leg
5 minute : 0:30 Hollow Hold
6 minute : 0:40 Squat Hold Agains Wall, Left leg

15min 15s töitä/45s lepoa
1. Thruster 61/43kg
2. Leuanveto (lisäpainolla)
3. Kenttäurheilijan yleisliike

Hyvä toistomäärä/liike 3-6. Työvaiheet ovat lyhyitä, joten liiku ripeästi.

5 x 3

Every 2 min

Build to a technically perfect 5RM deadlift
Double overhand grip!

Complete as many rounds as possible in 10 minutes of:
15 toes-to-bars
50-ft. handstand walk (15,5m)

Post rounds completed.

Scaling
Modify the movements and reps so you can complete 2-3 rounds quickly and unbroken, then hang on for as many more rounds in the remaining time. Try to find a modification for the handstand walk that still gets you inverted.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
10 toes-to-bars
7,5 m handstand walk

Beginner Option
Complete as many rounds as possible in 10 minutes of:
10 hanging knee-raises
2 wall walks

6min AMRAP:
Row 250m,
8 Push-Up,

rest 3min,

6min AMRAP:
8 TTB,
12 BxJ

10-25 GHD Sit-Up, rest as needed

Back Squat

5-5-5-3-3-3

Send off 2:00