Bench Press

A) Build Up To Days Heavy

• 3RM

B)

• 2x5 @80-85% From 3RM

Engine

EMOM 30:

• 1-2: 24 Cal Echo
• 3: 1-2 Set of rMU
• 4: 8 Shuttle Run (7.5m + 7.5m)
• 5: 15m HSW
• 6: Rest

Accessories

A) 3 Rounds:

• 10-15 Ring Push Up

rest 30s

• 10-15 Seated DB Lateral Raise

rest 30s

• Max Reps BB Strict Press (empty BB)

rest 3min

B) 3-4x Superset:

• 10-15 DB Skull Crusher
• 10/10 DB Hammer Curl

*rest 2-3min between rounds

4 rounds for time:
• 5 Deadlifts 255/165#
• 10 GHD Sit-ups
• 20 cal row
Goal: 9 min.

Deadlift
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM

Back squats
6x3
1x2
2x1

For time:

800m ski
20 deadlift @80
20 db thrusters @2x15

600m ski
15 deadlift
15 db thrusters

400m ski
10 deadlift
10 db thrusters

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

9 rounds for time:
3 rounds:
3 worm clean
5 burpee over worm
30 toes-to-bar (share anyhow)

3 rounds:
5 worm thruster
5 burpee over worm
30 pull-up (share anyhow) / worm hold

3 rounds:
7,5 m worm lunges
5 burpee over worm
3 synchro wall walk

40 min
Laite ja juoksu

Bench Press:
3x 5 reps (2 sec pause at the bottom)
max 60% of 1RM Bench Press

For 60-minutes @ base*

5-4-3-2-1-minutes of each:
Row for calories
Run for distance**
Ski for calories
BikeErg for calories
* Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.
** Or calories if on a runner