A1. Bench press 6 reps x 2 sets, RPE 8-10
A2. DB Incline Bench press 14-16 reps x 2 sets, 30sec rest after A1.

B1. Hip thrust 7 reps x 2 sets, RPE 8-10
B2. DB walking lunges 12-16 reps x 2 sets

C1. Weighted back extensions + hold 6 reps, RPE 6-8 + 10 sec hold x 2 sets
C2. Banded row 16 reps x 2 sets, RPE 6-8

D1-Extra. Banded pullover 15-25 reps, RPE 8-9, 2sets 5 reps with 5sec rest

3 rounds for quality of:
8/8 Single Leg Tempo Box Step Downs
Max Copenhagen Plank L+R
- Rest 1-2min btw rounds

“Dumbell Hell”

Amrap 13 mins
YGIG
2-4-6-8–10-12…
DB Hang Cluster
DB Renegade row
DB Box step up + reverse lunge
DB push up

REST 4 mins

Amrap 13 mins
SYNCRO
2-4-6-8–10-12…
Syncro DB snatch
Syncro DB goblet squat
Syncro DB burpee
Syncro DB pull through

Same pair of Dumbell for all!

Strength:
10 mins to build upto a 3rm TNG clean
10 mins to build upto a 3rm Thruster

Wod: 4rds of 3 min on 1 min off
3 power clean@50/35
6 STOH@50/35
9 BJO@24/20"

Wod: all out effort for 3 mins then take 1 min rest and aim to stay consistent with score. Score will be lowest scoring round.

EMOM x10

2 power clean (60-70%)

BE FAST, not too heavy !!!
Keskity hyvään liiketekniikkaan ja teräviin nostoihin.

For time:

30-20-10
Medicine ball GHDSU 20/14p
15-10-5 m
Barbell Front Rack Lunge

Barbell : 60/37,5kg

Bike 24min max distance
every 3min (0,3,6,9,12,15,18,21,24) perform:
5 pull ups
10 push ups
15 air squats

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Assault bike

4 Rounds for quality
4 Jefferson curls
4 Russian pullover
4 Kneeling jump to box jump
4-minute Assault bike

Wall walk & hspu technique:
- tripod HS (against the wall & freestanding)
- HS kick up against the wall
- wall walk holds (5-10s)

DB Bench press
5 x 10-12
As heavy as form allows. You have to pause for 1 sec in the bottom position.

DB OH Triceps extensions
3 x 8. As heavy as form allows.