Bench Press

10-10-10-8-8-6-6-4-4

Go Every 2:00

Result total lifted kilos.

EMOM12 1 back squat V.1-2 @85%+

Paino huomioiden toistoreservi sekä tekniikka.

Find your 3 RM

For time:

30 box jump over
60 wallball
30 kbs@32/24kg

12min

1min kuollut koppakuoriainen
5+5 sivulankku lantion tiputuksella
6+6 yhden jalan romanialainen maastaveto

3 kierrosta

6+6 kahvakuula pystypunnerrus
6 takareidet soutulaitteella

Snatch Deadlift + Snatch Pull

5 x ( 2 + 1 ) @ 50-60% of Deadlift

Go Every 2:30

AMRAP 15

4 squat clean @60/40kg
8 pull up
12 box over jump

EMOM 12
Min 1: Double Dumbbell hang squat cleans 10-12 reps
Min 2: DU max reps 40 sec
Min 3: 2-3 wall climbs

L1: 20/15kgs
L2: 25/17.5kgs

”Bodyweight”

At The Gym version

AMRAP10
5 Hspu / Pike push up
10 T2B
15 Air squat

Rest 5 minutes

AMRAP10
2 Wall Climb
10 Ring Dip
20 DU / 40 Single unders

*This is skill practice combined with conditioning. Pace yourself so you can keep going without hitting the wall. Warm up your upper body well before starting.

OR

Anywhere version

AMRAP10
5 Hspu / Pike push up
10 Hollow rock
15 Air squat

Rest 5 minutes

AMRAP10
2 Wall Climb
10 Chair dip
20 DU / Lateral hops over object

*This is skill practice combined with conditioning. Pace yourself so you can keep going without hitting the wall. Warm up your upper body well before starting.