5min/each side

STRENGTH:
5/3/1/10
Hang Squat Clean
Pull Up

15/12/9/6
Squat (your choice)

METCON:
A)
10 min AMRAP
5 x pull-up
10 x push-up
15 x air squat

B)
5 rounds of
Descending reps (10, 8, 6, 4, 2) of: muscle-ups progression
AND
Descending reps (20, 16, 12, 8, 4) of: wall ball

4 min AMRAP
40 Singles
20 Sit-ups
10 Box Jump Overs

Rest 1 mins

3 mins AMRAP
12 Goblet Squats
9 KB High Pulls
6 Diamond Push Ups

Rest 1 mins

2 min AMRAP
1+1 Wall Ball
1+1 KB Swings

Rest 1 mins

1 min AMRAP
Max Rep Burpees

Work all the way through each AMRAP. After the Burpees go back up

descending from 12 reps, working warm up (12-10-8-6)
perform 6 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg .

Weighted pull-ups 1-1-1-1-1-1-1 reps

5 x 10 pystypunnerrusta käsipainoilla tai tangolla

It-kalvon rullaus "100 toistoa" / jalka

SitUps 100 toistoa

Lonkankoukistaja: 10x10s pumpaavia venytyksiä / jalka

Ojentajat kumpparilla yhdellä kädellä 4x15-25 / käsi

Sotilaspenkki käsipainoilla 3x20 (kevyt)

Rintalihas: 10x10s pumpaavia venytyksiä / puoli

WU
tabata
air squat
KB/DB swing
+
tabata
one leg V-up
burpee

3 attempts each:
* Back squat, 1 rep
* Shoulder Press, 1 rep
* Deadlift, 1 rep

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

5 Rounds for each movement

Sumo Deadlifts
Bench Press
Front Squats

5 reps @ 50% your 10RM
5 reps @ 75% your 10 RM
5 reps @ 100% your 10 RM
The only rest between sets is the time it takes to change the weights.
Rest for up to 2 min / sets

Success =

IF you manage all the sets successfully, the following week raise the Bench press by 5 pounds on the heaviest set and by 10 lbs for the Fronts squats and the Deadlifts.