Bench Press

5 x Max Reps @ 50% 1RM. Target 12 - 20 Reps every sets.

Send Off 2:30

front squat

E3MOM x 3-2-1-1-10

30-20-10

db thruster 45/25 lbs
cal row (cal for women are 24-16-8)

Tc 8 min

Kuubalainen punnerrus 3 x 7+7, 30s lepo

50-40-30-20-10
Burpee box jump
T2b
Push press 50/35kg

Working 2 on 2 off

Post total intervals taken

TC 32 Minutes (8 intervals)

You need to push very hard to get through this!

Back squat 5 x 3, AHAP

For time :

10 Pull Ups
20 Push UPs
30 Wallball 20/14p
40 Air Squat
50 Kettlebell Swing 24/16kg

TC 9

EMOM 8

1 minute : 4 Clean Sots Press
2 minute : 3 Tall Clean, 2 sec pause on bottom

Light weight

30min, alkavalla minuutilla 1 maastaveto + 1 raaka rinnalleveto + 1 raaka rinnalleveto riipusta

Maven jälkeinen rive touch&go.

Metcon (time)

AMRAP in 7 minutes of:
10 Pistols, alt. legs
10 KBS 32/24kg