• 5-5-5-5-5 of:
BB Bench Press (0:01 pause)
5 @ 9 RPE (-5% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
80-85% 1RM 5 reps
75-80% 1RM 5-5 reps
Pause @ on chest

Metcon
1)
Quarter Gone Bad
5 rounds for total reps of:
135-lb. thrusters, 15 seconds
Rest 45 seconds
50-lb. weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

2)
For time:
100 Jump Rope
9 Goblet Squat #53
75 Jump Rope
15Goblet Squat #35
50 Jump Rope
21 Goblet Squat #18
50 Jump Rope
21 Back Squat #135
75 Jump Rope
15 Front Squat #135
100 Jump Rope
9 OHS #135

AMRAP 16
300 m run
20 steps walking lunges
12 DB Push press

WOD :

"FRAN"

21-15-9

Thruster
Pull up

Aikaa vastaan:

50-40-30-20-10
Tangon ylihyppy

30-25-20-25-10
Etunojapunnerrus

D.
Seven sets of:
Row 300 Meters
15/10 Ring Push-Ups
Rest 60 seconds

*Goal is to be as fast as possible, while maintaining similar times throughout the seven sets.

4 min AMRAP

12 Vauhtipunnerrusta
6 leukaa

2 min lepo

4 min AMRAP

8 boxihyppyä
16 DU / 32 SU

Recovery and Mobility
Open Gym

FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*

A1) Front Squat:
4 x 8-10

A2) Single-Arm Ring Row:
4 x 8-10

Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Front Squats, followed by a set of Ring Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 7 of 8

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20 Minutes or 5 Rounds:
3-6 Strict Pull-Ups
12e Single-Arm Kettlebell Swings
20 Second L-Sit

Use assistance or add weight to the Pull-Ups as appropriate. The Kettelbell Swings should be heavy for 12 reps. Scale the L-Sits to Tucks or Half-Tucks as appropriate, or accumulate 20 seconds in a few sets.

Post work to comments.

Every 2 mins for 5 rds complete:

30 sit ups + 20 sec plank