Push press 1RM

Shoulder press 1x9

Alternate B1 / B2

B1. DB bench press – 4 x 8-12 @ 2/2/1-2/1 RIR,, Rest 1:00 before B2
B2. Inverted Row – 4 x 8-12 @ 2/2/1-2/1 RIR,, Rest 2:00 before B1

For time

• 40 box jumps
• 20 D-ball cleans

♀ 24-in box, 100-lb cleans
♂ 30-in box, 150-lb cleans

EMOM 10

Minute 1 : 5 Strict Chin-Ups
Minute 2 : 10 - 15 Push-Ups

Accessory 2-4 Rounds :

10 Renegade Rows
20 Sit-Ups

5 x 1000m Run @ 5km pace

– Rest 1:00 between repeats –

EMOM 10
1) Row @ increase calories each time
2) 10 Air squats + 5 Scapular pull-ups
+
2 Rounds
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3 Supine kipping pull-up drill (hollow hold + hip snap)
5 Box jumps
+
Work up to workout weight for the KB overhead walking lunge
* Prep the chest-to-bars and box jump overs between sets here
+
2 rounds @ increasing pace
20/15 (cal) Row
10 Wall balls @ workout weight/height
5 Chest-to-bar pull-ups
5 Box jump overs
3 steps/side KB overhead walking lunge @ workout weight
– Rest 1:00 between rounds

GYMNASTICS

1) EMOM 10:

1) ”X” Reps Of Kipping Pull Up
2) 45s Easy Erg

*1 pidempi, tai 2 lyhyempää settiä leukoja.

2) EMOM 10:

1) 3-5 Wall Walk
2) 30-40 SU/DU

PUSH AND PULL STRENGTH

4 ROUNDS FOR QUALITY:

-10 Strict Press (Barbell) (3s jarruttava alaspäin)
-10-15 Legs raised ring row

• Rest as needed.

ROW INTERVALS

10x 1min on/1min off:

• Row For Cals

3:00 Air bike / 3:00 Row @ easy
2:00 Air bike / 2:00 Row @ moderate
1:00 Air bike @ moderate hard
+
2 Rounds
3 Inchworms
5 Handstand shrugs
30 Speed rope steps
10 DB snatches, alt @ lighter than workout weight
1-2 Wall walks
10 Box step-ups (no weight)
+
Build up to workout weight on DB snatch/Box step-ups
* prep the other movements between sets as needed
+
Once through @ workout pace
12/8 (cal) Echo bike
8 DB Snatches, alt @ 22.5/15kg
6 Handstand push-ups
30 Double-unders
3 Wall walks
12 DB Box step-ups @ workout weight/height