Push Press

A) Build to days technical heavy 5RM

B) 3x8 @70-80& From 5RM

*Rest 3min between

PUSH AND PULL

Amrap 10min:

2-4-6-8-10...
- Bar Dip/Parallette Push Up

1-2-3-4-5-6-7-8....
- Strict Pull Up

-150m Ski between rds-

Accessories

A) 3-4 Rounds For Quality:

• 10/10 DB Bench Press (alternating arms, resting arm extended)
• 10/10 Bent Over DB Row

B) 3-4 Rounds For Quality:

• 10-15 DB Skull Crusher
• 10-15 Seated DB Lateral Raise

Gymnastics

A) E75SEC X6:

• 1 Set of rMU

B) Ring Strength:

3-4 Rounds Of:

• 20-30s Ring Dip Hold *rest 30s
• 20-30s Ring Support Hold *Rest 30s
• 20-30s Chin Over Ring Hold *Rest 30s

C) T2B Test:

A) Max Reps T2B

*Rest 2min

B) E90SEC X5

• 1 Set of T2B (40-50% of Max Reps)

Accessories

A) 4 Rounds For Quality:

• 10/10 DB Bench Press (alternating arms, resting arm extended)
• 10/10 Bent Over DB Row

B) 3-4 Rounds For Quality:

• 10-15 DB Skull Crusher
• 10-15 Seated DB Lateral Raise

Amrap8:
10 cal row
10 air squat
5 inchworm*

-rest 2min-

Amrap8:
10 cal bike erg
10 ring row**
5 push up

-rest 2min-

Amrap8:
10 x shuttle run (1 väli on 1 toisto)
10 knee raise with plate at overhead***
5 burpee or down up to plate****

*amrap= as many reps as possible
= eli teet niin monta kierrosta kuin kerkiät kyseisiä liikkeitä annetussa (8min) ajassa, ja sen jälkeen lepäät 2min, ja teet taas seuraavaa amrappia 8minuuttia niin monta kierrosta kun vain kerkiät, ja taas lepäät 2min ennen viimeistä settiä :)

mittarimato
**rengassoutu
*polvennostoja paikallaan kiekko suorilla käsillä
***joko burpee tai kevennetty liike ja ylhäällä pieni hyppy kiekon päälle ja seuraavaan toistoon

Warm up
3 rounds:
2:00-1:30-1:00 machine
10 Active samson
10 air squat
5 inchworm to push up
5+5 spider stretch
10 glute bridge
10 scap pull up

1: Every 2:00 x6, vuorotellen a/b:
A) 8 back squat + 5 squat jump
B) 10 alt. Strict press + 5 strict press*
* ensin yhteensä 10 vuorokäsi pystypunnerrusta, ja siihen perään vielä 5 samanaikaista.

2: 10-9-8-7-6-5-4-3-2-1 reps of:
Ring row
Sit up
Wall ball
- tee ekalla kierroksella kaikkia liikkeitä 10, tokalla 9, kolmannella 8 jne..

45-60min Z2 Run

Pystypunnerrus 5x5x70%
-pystärin maksimista

Vipunostot taakse 3x20

Dippi x 3 x amrap
-optimi toistoalue 8-15

Rannekääntö tangolla 4x15

3 RFT
12 cal ski
20 wall ball
10 C2B

Buy out: 50 box jump over

2x12'AMRAP, 3' rest between
30 DU / 60 SU
20 abmat sit up
10 alt. DB snatch @20/12.5kg
5 HSPU/ Pike push up

A)
Waving power snatch
3x EMOM 5 mins
1 Power snatch
Min 1 @70%
Min 2 @75%
Min 3 @80%
Min 4 @85%
Min 5 @90%
Repeat it 3 times and jump back to 70% after each Emom!

B,
3 min ON / 90” OFF x 4 sets
5 bar facing burpee
10 OHS @43/30kg
20 double under

AMRAP 30 mins
1 Row, 250 m
10 Alternating Dumbbell Snatches, 1x22.5/15 kg
1 Ski Erg, 250 m / bike 500m
10 Alternating Single Dumbbell Box Step-ups, 1x22.5/15 kg, 50cm
2 Rows, 250 m
20 Alternating Dumbbell Snatches,
2 Ski Ergs, 250 m / bike 500m
20 Alternating Single Dumbbell Box Step-ups
3 Rows, 250 m
30 Alternating Dumbbell Snatches,
3 Ski Ergs, 250 m / bike 500m
30 Alternating Single Dumbbell Box Step-ups,
...

Continue adding 1 Rows, 10 Alternating Dumbbell Snatches, 1 Ski Ergs, and 10 Alternating Single Dumbbell Box Step-ups until time expires.

3 rounds for quality of:
12 Alternating Cossack Squats
8 L/8 R Staggered Stance Deadlifts, pick load