4 Sets of 6
Rest 2 Minutes Between Sets. Take from the rack.
This is the first of a progression. We are aiming to start at 90-100% of our recently completed 10RM Push Press.

3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side)
200' Single Arm Overhead Carry (Change Every 50')
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

20:10x8

20 min AMRAP

56 DU
28 käsipainotempausta
14 boxin yli hyppy

10 kierrosta vuorotellen parin kanssa

-joku oma taito (esim bar MU kumpparilla tai koittaa saada 2 bar MU )

-2-3 rope climb

10 min EMOM

-parinton minuutti 10-20sek dippipito
-parillinen minuutti 20 sec L-sit roikkuen

• 4 Interval of:
Run 800 m @ > 90% MHR
1:1 rest each interval

Hartiarengas + kyljet

“Flintstones”

AMRAP 20:

50 Wallballs

40 db snatches 25/22,5

30 Toes to bar

20 Cal row/bike

1) voikka skillz 20min
2) penkki 5x50%, 5x60%, 3x10x65%
3) WOD
4) veny

A: Back squat 3x5
Alternerat med
Lat pull down 3x5

B: bench press 3x5
Alternerat med
Leg press 3x8

C: standing BB incline rows 2x12
Alternerat med
Elevated push ups 2xMax