A: Bench press amrap @80%
B: Pause on safety arms bench press 2x5
C1: Strict chin ups 3set
C2: Dips 3set
D: SA DB press 3x8/arm
E1: Preacher curls 3set
E2: Forward leaning DB shoulder flys 3set

150 min
Warm up + COS 20 min

1.HSW
- 20 m

2.BMU
- 5 x 2

3.BFLY + BCTB
- Bfly 25
- BCTB + kip swing 4+4 x 6

4.HSPU Strength
A. Box pike negatives 5 x Tough effort
- Feet down, knees sup
- Rest as needed
- 7 7 6 5 5

B. Push ups
- 5 x Max effort
- Rest as needed-
- 21 16 13 12 11

5.Back squat 1 RM

6.Strength
A. 4 sets:
15 Reverse hypers - 40 40 40 40 kg
10 Prone hamstring curls - 10 10 10 10 kg
- Rest 2 min between sets

2 x 12 min / 6 min easy
Row two 12 minute pieces. Row for six minutes at light pressure between each piece.

For time: “Frianebeth”
21 Thrusters
21 Pullups
15 Squat cleans
15 Ring dips
9 Deadlifts
9 HSPU

Build up in 10 sets to a heavy 3 reps of sumo deadlift

Tempo Front squat 4x5 reps

Teams of 2!

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @22,5/15kg
150 Walking Lunges
30 DB Push Press @22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @32/24kg

*One person works. Split as desired.

Kyykky "nousu aloitusrautaan"
Kyykky 3x70%, 3x75% 3x80%, 3x60% (prossat aloitusraudasta)

3 rounds

5 ring kip
5 turnover feet on the floor
1 min rest

10 banded pull aparts
10 squats
10 sit-ups