"SDHP/Shoulder Press/Burpees"
Skill Work: Turkish Getups

20 Minute AMRAP

15 Sumo Deadlift High Pulls 95/65
5 Shoulder Press 95/65
10 Burpees

7 Rounds 5 SDHP

10 Chin ups - 1 Bench Press (60 kg)
9 Chin ups - 2 Bench press
...

Tuesday 8th May:

SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

A1) Single-Arm Dumbbell Bench Press:
4 x 12-15

A2) Goblet Lateral Lunge (not alternating):
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 5 of 8

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21 Minutes Not for Rounds:
5 x Box length OH Lunges
300m Jog
4-8 Strict Chest-to-Bar Chin-Ups

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Increase weight all sets
Find your 5RM
Find your 3RM for the day

5x65%, 5x75%, 5x85%+

Strenght

• Clean High Pull, 5x10
• Snatch High Pull, 5x10

Conditioning

3 RFT
- 9 Box Step Up with 2 Kb
- 15 Burpees
- 21 T2B

Benchpress -tekniikkaa. Pienet painot.

10 Min AMRAP
10 x C2B
10 x Box Jump (24/20)

For Time:
30-20-10
T2B
Ring Dips

For time:
- 100 sit-ups.
- 100 squats.

*** Do it as you want.