1-2x1x[5+2]@barbell, 3x1x[5+2]@70%, ohs-%, rest btw sets 2min *up to example 55-60-65%

Dumbbell bench press & One arm ring row.

12-15 Db Bench Press
10+10 One arm

Use 20 minutes. Rest btw. rounds as needed.

Event #1 - Max Push-ups in 2:00
Event #2 - Max Sit-ups in 2:00
Event #3 - 2 Mile Run for time (12 x Stairs)

• Rest at least 5mins between tests

OHS
Hang Snatch
Snatch

Push-Up

AMRAP 10
10 Hang Snatch
5 OHS
10 Push Up

Coach surprise

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

EMOM 10'
1* Power Clean & Push Jerk

EMOM 10'
3* Push Press
3* Clean High Pull

3*5 press

Eilinen/lepo

21 - 15 - 9

Cal row
Wall ball

Run 150m
20 WB
rest btw rds
work:rest = 1:1