AMRAP 5 min

15 WB 9/6 kg
20 DU

Bench press 5-5-3-3-3-1-1-1-1-1 reps

Then,
Run 1 mile

60 Elevated Sit UPs
6 Rope Climbs
60 Box Step Ups
50 Elevated Sit Ups
5 Rope Climbs
50 Box Step Ups
40 Elevated Sit Ups
4 Rope Climbs
40 Step UPs
30 Elevated Sit Ups
3 Rope Climbs
30 Step Ups

20 Min Cap

EMOM 16 min
3-10 Pullup progressions
3-10 HSPU
3-10 TTB
6-12 Pistols, alt

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Choose a progression that works for you. Aim to go UB.
Start easy and go to more difficult progressions as the rounds go by (if possible).

Pu, ctb, mu or butterly practice.
Hspu, add deficit or use parallettes/db’s.
Knee/leg raise, ktc, ttb, kte.
Leg support, pistols, weighted.

Work/Rest-2.30/2.30x4
A)Skix15cal
B)Remaining time/KB Pushpressxmax rep (KB2x24/16kg)

Calculate total reps

3 Rounds for time:

500/450m Row
21 Box Jump overs 24"/20"
12 Front Front Squat 70/47,5kg

( 10 - 15 )

Row : in less than 2:30
Box Jumps : Athletes will not be allowed to rebound these reps. Complete les than 1:15
Front Squat : Loading should not exceed 75% of 1 RM. Barbell should be taken from floor. Reps should be completed 1-2 sets.

Rest day
60 min JH

45-90min peruskuntoharjoittelu pyörällä, hölkötellen tai vaikka sauvakävellen. Pidä syke aerobisen kynnyksen alapuolella. Pitäis pystyä puhumaan puuskuttamatta!

Find a heavy set in 20min.
1 Snatch + 1 Clean & jerk

Bench press
- H3
- 2 x 8