A: Bench press amrap @60kg
B: Front squat 1-1-1+
C: Dips 3xMax

Maksimit etukyykkyjä, Stoh ja mave

4 sets of 6 strict seated overhead presses

3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbers

Body weight strength(10)

On the minute (5)
Push ups 2 secs up-2 sec down x4- complete 4 reps every minute for 5 minutes.

On the minute(5)
Squats-3 sec down-2 sec hold-3 sec up-2 sec hold x4- complete 4 reps every minute for 5 minutes.

WRK(18)
WRK 1:30 REST :30 x9
3 upright row, ring row, or pull up
6 dumbbell shoulder to overhead
9 leg raises
12 dumbbell hop overs

Finisher
50 slow bicycles
1:00 butterfly stretch

Single Arm Shoulder Press
8 reps

Post 4 heaviest sets. Same weight for both arms.

A,
Box Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Hip crease below the knee at bottom!

Find a heavy set of 3 within 5 sets.

B,
For quality:
Reverse Sled Drag, pick load, 3x 30m
2x12 L/12 R Single Stiff Legged Deadlifts, pick load

C,
Incline Bench Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3 within 5 sets.

D,
For quality:
2x15 T Bar Rows, pick load
3x10 Kneeling Landmine Press, pick load

E,
For time:
30 Row Calories
20 Goblet Squats@32/24kg
20 Row Calories
15 Goblet Squats
10 Row Calories
10 Goblet Squats

Goal: sub 9 mins

F,
Midline
3 rounds for quality of:
Hollow Hold, 30 secs
10 L/10 R Standing Teapots, pick load
Plank Hold, 20 secs
15 L/15 R Pallof Press

Rest as needed between each round.

For time
50/50/25
40/40/20
30/30/15
20/20/10
10/10/5
DU/SIT UP/PUSH UP

3 rounds with quality, strict or kipping:

6-10 pull-up
6-10 hspu
6-10 t2b

• 2min.: Row/Bike

• 1 rnd:
  5+5 Spider lunge + twist
  5+5 Up & down dog
  5+5 Scale w/ stretch

• 1min.: Row/Bike

• 2 rds:
  6 Back squat
  6 Good morning
  6 Reverse lunge

• Mobility...

A: seated box jump 8x3
B: Deadlift 5x5
C1: Strict chin ups 3xMax
C2: Banded Nordic hamstring curls 3set
D: 10min emom
Odd: 30rkb swings
Even: rest