Bench press + plyo push ups

5 x every 4 min

90% of 3 RM
3+9

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Goal & Intensity:
Handstand:
-Short, repeatable holds — focus on posture and breathing.
-Take your time finding your balance point — no need to hold for long, as long as the position is high quality.

In the bench press, the goal is to develop maximal upper body strength and explosiveness.
-A heavy load combined with bodyweight efforts challenges the muscles in a versatile way.
-Aim to keep the reps controlled and explosive — in push-up variations, quality over quantity.
-Connection to previous sessions: This continues our earlier strength work — today we're getting close to max effort.
-rpe 9

Back squat

2 - 2 - 2 - 2 - 2

80-90% of BS max. Timecap 15 min.

5x every 3 min:

15/12 cal row
9 thrusters 40/30
3 wall walks

Tulos on kierrosten yhteenlaskettu aika. Jos kierroksessa kestää yli 2 min vähennä toistoja.

3 sets every 6 min (18min):

18 DB snatches
4 wall climbs
12 DB snatches
3 wall climbs
6 DB snatches
2 wall climbs

Tavoite kierrosajalle 3-4 min, laske toistoja wall climbeista jos jäät kierrostavoitteesta (3-2-1). Tulos on yhteenlaksettu aika.

8 rnds with partner, you go i go:

18/15 cal row
10 box step overs with one DB 22,5/15

Try to go fast - target is 1,5min/round timecap is 2 min/round.

Timecap is 16 min.

30 EMOM:

1. 30s row
2. 12-15 burpees
3. rest
4. 50 SU
5. 5-10m HS walk / 1-3 wall climbs
6. rest
7. 12 box step ups
8. 15 air squats + 7 C2B / 7 pull-ups / 7 banded pull-ups / 7 ring row or australian pull-up
9. 10 sit-ups + 5 push-ups
10. rest

For time:

2rounds:
400m run
30 Db snatch
20 pull up

3-4sets:

8+8 bulgarian split squat
30-60s plank hold

4x AMRAP 5
A)
5 pull up
10 push up
15 kbs

B)
10/8cal row
8 burpee over rower

rest 3min between sets

5 x 3

*Every 3 min
*2 sec paussi kyykyn aktiivisessa ala-asennossa