Stoppi-penkki 5x3x60%
-2s stoppi 5cm ennen rintaa

Pystysoutu käsipainoilla 3x8-15

Ojentajat käsipainoilla 3x8-15

Hauiskääntö käsipainoilla 3x20 (10 / käsi)

Kapea vinopenkki Max1
-jyrkkä kulma noin 75astetta

Penkki käsipainoilla 2x8-12

Dippi 2x12-20

Ojentajat kumpparilla 2x20

HUOLELLISET LÄMMITTELYT!!!

Front squat 12-10-8-6 reps

EMOM 16
1) Max reps of C2B
2) 20 Pistol squats
3) 10m hs walk
4) Rest

RPE 4

Target: Result is the score of
chest-to-bars from the round with
the LEAST amount. Go hard but
not all out from the start. Last
round should be tough.

Front Squat 4x4 @RPE 4 (2-4
reps in the tank)

Rest 2-3min between sets.

4x4 Thruster
- Go by the feeling
- Rest 2min btw sets

Clean Pull + Squat Clean. Drop
and Go. Every 90-120sec x12

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4
10-12@

RPE 4 to 4+

31min amrap:
31 cal row
31 DU
31 t2b
31 2db thurster 20/12.5kg
31 butterfly pull-up
31 burpee to target
31 wb 9/6kg

5 rounds, each round for time, of:
20 Wall Balls, 13/9 kg
40 m Sandbag Carry, 70/45 kg
20 Toes-to-bars

Go every 3:30

The goal: each round is be done so that you get 30s+ rest
- scale appropriately and maximise your time on the rig.
- Break the sets before it's too late, keep moving. Slow over dead stop.

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Scaling
Level 3: Prescribed

Level 2:
Wall Balls- 16 reps at 13/9 kg or 20 reps at 9/6 kg
Sandbag Carry 30 m
16 Toes-to-bars or Knees to elbow

Level 1:
6/4 kg
Sandbag Carry- > DBL KB front rack 40 m 2x 20/12.5kg
12 Toes-to-bars or Hanging Knee Raises to chest

5 rounds for quality of:
Handstand Walk, 30 m
10 Dumbbell Box Step Overs 2x22.5/15 kg 24/20"

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• Dumbbell Box Step Overs- dual dumbbell -this is for quality. ________ Scaling Level 3: Prescribed

Level 2:
22 m
15/10 kg

Level 1:
15 m
10/7 kg