Military bench press
3 x 12-15 reps

2-4sets:

1-3 skin the cat
10-20s L hang
20-40s hs hold

LÄMMITTELY
• kyykky - eteentaivutus - käsien kierrot
• lankku - lonkankoukistaja + lisko
• AKK - lankku - punnerrus
• lantionnosto + 5/5 jalkojen irrotukset pidossa
• selinmakuulla kerästä hollow hold (+ hollow rock)
• päinmakuulla vartalon ojennus (+keinunta)
• seinällä vk kanssa käsien työnnöt

VOIMA
Pystypunnerrus
8,8,6,6

EMOM 12
5 x mave
8 x stepperin/boksin ylitys
10 x tempaus vuorokäsin
Lepo

Six sets of single rep Front Squats

-1-3 wall facing hspu
-2min rest

90 Minutes @ HR Zone 2

10 minutes Ergo
3 Weighted Pull-ups
5m+5m Handstand Walk

EMOM 8

1 Legless Rope Climb

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

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 5 Power Snatches (135/95)

Rest 5:00

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 10 Power Snatches (95/65)

Rest 5:00

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 15 Power Snatches (75/55)

KILOS – (61/43) (43/29) (34/25)

10 rope climbs
20 burpee box jump-overs
30 overhead squats (35/52,5 kg)

Scaled WOD
3 rounds for time with a partner:
10 pull-to-stands
12 burpee box step-overs
20 overhead squats