Incline DB Bench Press
• 8 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 6 reps at 70% of 1RM

Pandapull
15,20,25

Tempaus pp+vala+tempaus
29,30

Tempaus x2
30,32,34

Rive pp+rive+2työntöä
35,40,45,50

Etukyykky ykkösiä
35,45,55,65,70,75,79,81,83

For time:
• 100 AbMat Sit-ups
• 100 Jumping Lunges
• 100 Row calories
• 100 Wall Balls 20/14#
Partition reps as desired. Goal: 17 min.

Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 85% of 1RM

10 min E2MOM:
• 20 Wall Balls 20/14#
• Max Kettlebell Swings 53/35#
Every 2 min, perform 20 wall ball shots followed by max kettlebell swings. Score is total number of kettlebell swings. Goal: 100.

5 rounds

For time
10 Box Jumps 60/50cm
10 Hspu
10 Kettlebell Swings 16/12kg
10 Walking Lunges
10 abmat sit up
10 Push Press 20/15kg
10 superman
10 Wall Balls 9/6kg
10 Burpees
10 Double-Unders

Best of the day 1RM

Bench press 5x3

Clean

E90SEC X8-10:

• 1 Squat Clean (Build Up)

Front Squat

• 3x3

*rest 3min between sets
* eka setti @80% ja rakenna siitä

Metcon
Competition workout

4 Rounds For Time:

• 400m Run
• 8 Heavy DB Snatch @27.5kg
• 15 T2B

-Rest 5-8min-

For Time:
(Sprint)

• 500m Row
• 8 Wall Walk

Optional Accessory

3-4x For Quality:

• 30/30s Copenhagen Plank
• 45-60s Spanish Squat Hold

*rest as needed

90sec ON -3min OFF
120-150%