5 Rounds for Time
10 Push Presses (135/95 lb)
10 Power Curls (135/95 lb)
10 Bent-Over Rows (135/95 lb)
10 Ground Presses (135/95 lb)
10 calorie Assault Air Bike

20min AMRAP

10 Ilmakyykky
8 Maastaveto
6 Tangon yli burpee
4 Tempaus

Alle tempauksen tekniikkaa

TTB
DIPIT
PULL UP
Maksimi ylläpidettävä toistomäärä

3x3 Bench Presses @70%
- Rest 1min btw sets

6 sets:
5 Split Jerks
- Go by feel, focus on technic!
- Rest as needed btw sets

Amrap10:

10 devils press
8 goblet sguat
6 box jump

Front squat + pause front squat x 4 @ 85-90 %
Pause 2 sec at bottom

Back squat 3x2

Alternate A1 / A2

A1. Strict dip – 3 to 4 x 5-7 @ RPE 8-9 (2/2/1/(1) RIR), Rest 1:00 before A2
A2. Pendlay row – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR on all sets), Rest 2:00 before A1

4 sets:
8 Arnold Presses
- By feel. All sets w/ same weight
- Rest as needed