STRENGTH
1) Push Press: 5-4-3-2-1+. Rest 2:00
- 3-4 singles above 90% building to a new 1RM
2) 1-Arm KB Rows: 1/4 x 10 ea. Rest 60s.
- Neutral grip

METCON
For time:
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)
- Goal: Hard Effort, big sets on Push Presses even as the weight gets heavier. Last tested 5/3.

*9:00 Time Cap

EXTRA CREDIT
Banded OH Triceps Extensions: 4 x 15. Rest 60s.

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(16)
On the 2:00 x8
10 s/a overhead walking db/kb lunge
switch arms each round
15 sit ups
20 dumbbell hopovers
record slowest round

Finisher
100 temp tantrum
1:00 min samson

Power clean 5x3
Squat clean 6x1
2thruster+2 push press 5sets

A: E90S for 15min
3-1 Power snatch +3-1 seated box jump
B: back squat 5x6@70%
C1: FC Lunge walk 3x16steps
C2: Nordic hamstring curls 3x5

Partner WOD
5rft
400m partner run
30 Wall balls
20 TTB
10 HSPU

WOD:
3 rounds for time: (09:04)

7 C2B Pullups
400 m run
7 C2B Pullups

2 minute rest between each round

Post WOD:
3 sets of 25 situps.

4 min amrap:
21 thrusters
15 box-overs
9 pull-ups

2min rest, then 4 min:
15 thrustres
9 box-overs
6 pull-ups

2 min rest, then 4 min:
9 thrusters
6 box-overs 3 pull-ups

1. 6x2 split jerk (kuusi kovaa työsarjaa)

2. Back squat 5x3

3. 10 x 1 broad jump

4. 3 rds:
- 8-12 1-armed dumpbell bench press. Slow tempo, controlled
movement
- 6-12 1-armed ring row. Slow tempo, controlled movement
- 10-15s hollow rock hold + 10-15 hollow rock

Mark your split jerk weights here, (bs in other post)

5 rounds for time

20 x air squat
20 x push up
20 x ab sit up

For time
30 cal bike erg
130 du
30 cal bike erg
On the 0:00 and every minute 7 deadlift 80kg