Back Squat
10 reps at 60% of your 1RM back squat.
10 reps at 65%.
8 reps at 70%.
8 reps at 75%.
Rest for 3-5 minutes between sets.

Bench press 5 RM, then 3x3 @ same weight

For time:
20m Barbell OH Walking Lunges 42/30kg
6 Rope Climbs 4m
10 Sandbag Over Box 120/100cm 60/40kg
6 Rope Climbs 4m
20m Barbell OH Walking Lunges 42/30kg
- OH lunges done in 2x10m

HERO WOD

"MA3 Oscar Temores"
8 Rounds for Time
11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups

Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

3x 10-15

Build up heavy 6
-rest 90s-2min between sets

4 x 6

500m row
3 rounds of
20 double unders
6 MB clean
4 deficit push up
20s. HS hold facing the wall

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Thruster 1RM test

Take 15min to establish a 1RM thruster.

*Bar has to be taken from the ground. You can squat clean and go straight into your thruster, or you can power clean and then do your thruster. Noi re dipping under the bar.
* mark 3 of your heaviest successful lifts

AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats        

*Score: Rounds + Reps 

For Total Load:
5 Sets of 5