Penkkipunnerrus 4x2

Max Reps Unbroken TTB ( RPE 9/10 )

Rest 3:00

2 x 70% TTB OF Max Reps
1 x 60%

Rest 2:00 between sets.

For time:

1K row
10 Rope climbs
-4min break-
10 Rope climbs
1K row

Front squat 5 RM, then max reps Back squat @ same weight

4 rounds for quality

4 low bar pull over
8 sand bag squats
rest 2 min

For time:

• Row 500 meters
• 30 bodyweight bench presses
• Row 1,000 meters
• 20 bodyweight bench presses
• Row 2,000 meters
• 10 bodyweight bench presses

For time:
10-1 reps for time:*
Power cleans @70% of Your 1RM
*Between each set 200m Run (Or Row) (9 sets total)

5 min Rest, then:

"JT"
21-15-9 reps for time:
HSPU / Push-ups
Ring dips / Banded
Push-up / Knees push-ups

5 min Rest, then:

10-1 reps for time:*
Deadlifts @70% of Your 1RM
*Between each set 15/10 cal Bike (9 sets total)

5 min Rest, then:

"Strict JT" **
21-15-9 reps for time:
Strict HSPU
Strict dip
Push-up

**In this one. We have 3 options:
A) If I could handle strict movements but not in this volume:
We will mix strict and kipping. Starting with strict and switching to kipping.
9-6-3 Strict HSPU, Strict dip, Push-up. and rest of the reps in KP (Set of 21 will be: 21 (9 Strict HSPU + 12 HSPU), 21 (9 Strict dip + 12 KP Dips) 21 Push-ups

B)If I could handle strict movements but not in this volume:
15-12-9 strict reps for time

C) Repeat "JT"

Partner wod

Amrap 8 mins
4 double KB Snatch @20/12kg
6 Push up on KBs
8 double Kb reverse lunge ( 4/4)
one person completes a full round then change!

REST 2 mins

AMRAP 8 mins
4 strict pull up ( sc.: heavy ring row 8 reps )
6 target burpee
8 single KB sit up (partner assisted/anchored feet )
one person completes a full round then change!

REST 2 mins

AMRAP 8 mins
4 KB thruster@2x20/12kg
6 KB push press
8 KB push jerk
goal : unbroken sets
one person completes a full round then change!

EMOM 10

1 minute : 7 Double Dumbbell push press
2 minute : Max Calories Bike erg.

Result is total Calories.

For time:
400m Run
50 DU
40 Thruster
30 TTB

RPE 3-4, go by feel
Loadings: Rxd: 40/30kg