A)
4 rounds
10 goblet cyclist squat
10 single arm row + 5 press @same weight

B)
3 rounds for time
10 double KB deadlift + push up
15 alt. dead clean
30 Russian swing

C)
EMOM 8’
1: 10 overhead sit up
2: 12 pull through

5 sets of 12, 10, 8, 8, 6 reps:
• Dumbbell Bench Press
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Use 2 dumbbells for the bench press. Rest 2 min between sets.

Week 11/16: Inverted Juggernaut Method
Bench Press
• 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
• AMRAP at 85% NT1RM

4 sets 15, 12, 10, 8 reps:
• Decline Close-Grip Bench Press
Weight: 50%, 55%, 60%, 65% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
BMu & RMu

WOD
30sec work/30sec rest

4 rounds
- Hollow to superman
- dead hang
- high box jumps
- T2B/pull-ups/C2B/BMU practice

45 min of basic conditioning

Skills

Metcon

For time
3 x 12/10 cal 12 Raakariveä
3x 12/10 cal 6 Etukyykkyä

45/60 kg

Back squat 2x10

AMRAP12
Run for max distance
*Every 3min, including 0:00: 15 Pull-ups / Jumping

Rest 4 min

AMRAP12
Bike erg for max distance
*Every 3min: 20 Alt. DB Hang Snatch

Rest 4 min

AMRAP12
Row for max distance
*3min: 30 Air squats

10min easy
3 x 8min 185-190W
3min easy between sets
10min easy