Barbell SDLHP 3x10 reps

A,
WEEK4
Bench Press 1x5 at 65% 1RM
Bench Press 1x5 at 75% 1RM
Bench Press 1x5+ at 85% 1RM

Rest as needed between sets.

Add 2,5kg to your 1RM calculations.

B,
CrossFit Games Open 19.3
For time:
Single Arm Dumbbell Overhead Walking Lunge @22,5/15kg 60m
50 Single Dumbbell Box Step-ups @22,5/15kg, 60/50cm
50 Strict Handstand Push-ups
Handstand Walk 60m

Time cap: 10 mins

C,
For quality:
Monostructural Cardio, 10 mins
--then--
True Hip Stretch, L 2 mins/R 2 mins
Underhand PVC Stretch,

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Back squat 4 RM, then 3x2 @ same weight

5 rounds of:

5min assault bike
1 tabata (8x20/10)

Total: 25min assault bike + 20min tabata’s.

accumulate 30 bar or ring muscle ups

5 rounds:
12 Feet Elevated Bench Dips
15 V-ups
max unbroken reps Double DB Bent Over Row 2x20/15kg
Rest 2 mins
Score: Total reps

4 rounds for time:
12 Double DB Floor Press 2x20/15kg (elbows in, palms facing)
12 Feet Elevated Parallette Push-ups
12 Wall Handstand Shoulder Taps (1=1)

Every 2:00 x 6:
30 DU
3-5 Strict HSPU
10 Double DB Bicep curls

AMRAP 7

Max Power Snatch 52,5/37,5kg
Emom 7 TTB

Rest 6 minutes

AMRAP 7

Max Bar Facing burpees
Emom 7 Push Press 52,5/37,5kg