A) Reverse grip barbell bench press - 4x8

B) 4 sets
Alternate between a) and b) every 2 mins

a) 10 alternating dumbbell bench press (hold at the top)
b) 10 underhand grip ring rows

C) 3 sets
8-10 barbell curls w/ 3 sec hold at the top
10-12 double dumbbell skull crushers
12-15 banded chest fly (high to low)

For time

• 10 overhead squats
• 10 box jump-overs
• 10 thrusters
• 10 power cleans
• 10 toes-to-bars
• 10 burpee muscle-ups
• 10 toes-to-bars
• 10 power cleans
• 10 thrusters
• 10 box jump-overs
• 10 overhead squats

♀ 105-lb overhead squat, 20-inch box, 95-lb thruster, 125-lb clean
♂ 155-lb overhead squat, 24-inch box, 135-lb thruster, 205-lb clean

A) EMOM 32-40 (0:45 / 0:15)

1) Echo for calories
2) Row for calories
3) SkiErg for calories
4) Recovery (walk)

*Alota iisimmin ja nosta joka kierros vähä vauhtia

2 rounds:
10 Banded 90° Floor To Overhead
10 Banded Floor Presses
10 Side Lying ext.rot. presses (fist higher than elbow) L+R
20m KB Bottom Up OH Carry L+R
10 Standing KB Hip Flexor Curls L+R

4 rounds for quality

8-10 Hip thrust
8/8 Latetal box step ups

2x3 deadlift
1x2 deadlift
1x1 deadlift

Max ub c & j @75%

Every 2 min x 10

5 Deadlift 70 kg
7 Push up / Kneeling / HSPU
9 T2B / Hanging knee raises to 90°

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Skills

Metcon
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