Bench press clusters 4x(3+2)

Warm up
3 Rounds:
10 Dynamic Squat Stretch
10 Plate Tricep Extensions
10 Bedsheet Rows

Metcon
10 sets:
1:15 min AMRAP
6-10 DB Thruster (right)
6-10 DB Thruster (left)
Max reps of body rows with bedsheet / ring rows / pull ups (kip)
Rest 45 seconds between rounds

Accessory Work
3 Rounds:
10-15 Lateral Box Step Ups (Each Side)
1:00 Handstand Hold or Hollow Hold
10 Cat Cow Exercises

400m run or 500m row or 20 cal bike
Into
2 rounds
Barbell warm up (with empty barbell)
5 deadlifts
5 hang cleans
5 front squats
5 push press
5 back squats
5 good mornings

Clean and Jerk
EMOM x 6
1 power clean
1 hang clean and jerk
(Try to increase weight 2-3 times)

teams of 3
metcon :
2 rounds
30 box jump
150 du/su
30 box jump
50 t2b
30 box jump
30 devils press
30 box jump
15 shuttle oh walking lunge (5m)
30 box jump

*note
rest 5min between rounds
go fast first round
go faster second round

4 rounds: 40sec work 20sec rest
Man maker
Pike push ups
Negative pull ups

30-20-10 For time:
- Burpees
- Air squats
- Push-ups
- Sit-ups

Rest 5min

10-20-30 For time:
- Burpees
- Air squats
- Push-ups
- Sit-ups

Eilinen/Lepo/PK harjoitus

3 rounds:
4min amrap/2min rest

9 cal row
6 thruster rx 42.5kg
3 muscle up

A.
5x
12 2xDB Bench press (normal bench)
8 Strict pull-up

B.
4x
8 HSPU
8 Strict chin-up
8 Strict dip
8 Reverse grip barbell row

C.
3x
”21’s” Bicep curl
15 Close grip push-up

D.
Flyes 4 x 12+12 (banded)
4 x 15 Lateral raises

E.
TABATA: Bicep curl/Skullcrusher (banded)