Bench press 3x5, 1x9

..at 75kg

12 tempausveto pp
10 voimatempaus
8 raakatempaus pp
6 valakyykky
4 tempaus allemeno
2 tempaus

12 rive veto pp
10 raakarive pp
8 etukyykky
6 vauhtipunnerrus
4 raakarive+raakatyöntö
2 rive+työntö

1. 15 cal bike
2. 2 x 12 db row
3. 14 Alternating Db lunges farmer carry
4. 12 Hang knee raises with med ball

EMOM 12

1) Wall walks (0:40/0:20)
2) Chest-to-bar pull-ups (0:30/0:30)
3) Air bike @ easy pace

Flow. Work for 40-seconds on wall walk, 30-seconds on chest-to-bar, and the full minute on the air bike.

Intent. Improve your Wall walk and Chest-to-bar efficiency and stamina, use the air bike for recovery.

Note. Make sure to stop on chest-to-bar IF you think your hands will tear. Cap the reps at 60 chest-to-bars if you get there.

Back squat

3 x 3 @ 70%, rest 2:00 between sets

2-3 Rounds @ 2 RIR

8-12 Incline DB curls
10-15 DB skull crushers
8-12/side DB External rotations

Snatch

Hang snatch + Snatch

3 x 2+1 @ 65-70%, E1:30-2:00
3 x 1+2 @ 70-75%, E1:30-2:00

3 rounds for time:

25 hang power clean
30 cal row
25 shoulder to overhead
100 single unders

@42,5

16:00 Deadlift + Metcon ( 18.10.2025 )
17:00 Teens
18:00 EasyWod