Dip Progressions
-Incline push-up
-Push-up
-Pseudo blanche push-up
-Bench dip
-Negative parallel dip (1=10s descend)

Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x5r set on it.
Move to next progression and start over.

AMRAP 30mins with a partner:

Buy in:
2000m row

Then,

Remaining time AMRAP:
7 Devil presses @2x22,5/15kg
15 DB Thrusters @2x22,5/15kg
18 Calorie Row
*you go , I go

Goal: 4+ rounds

1min/ station
30s rest btw stations

1. Arm over arm sled pull
2. Sled hammer hits
3. Suitcase carry, single arm. 20+20m
4. rest

E2MOM for 8 rounds,
3 x bench press, AHAP.

Odd min: Partner A does the bench presses
Even min: Partner B does the bench presses

The result is the total of kgs pressed (the sum of all the kgs of all the presses)

Bent over row 15-12-9-6 reps

3 rounds:
10 sec work 50 sec rest
1. Push up
2. Row or ski
3. Burpee

Alkulämmittely leikkiä ja mobility

Nopeusrata

10min amrap
6 thruster kepillä
1 köysi
2 kierrosta juoksu salin ympäri

Loppuvenyttelyt

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1)
Sots press 4 x 2

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2)
Squat snatches from power position + snatch balance
(2 sec. Pause in the dip and in the catch) (1+1) 10 sets. Every 90 seconds.

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3)
Snatch hi-pull 6 x 2

In Teams Of 4, For Time:

• 5K Row *Only 2 athletes allowed to be at the rower simultaneously. 1 Resting/1 Rowing, switch as needed

*The Remaining 2 athletes
YGIG Full Round:

• 10 DB Snatch
• 5 Burpee To Target

*Switch stations as needed

Cap: 25min

E1,5MOM x 5

*6 x vauhtipunnerrus

6 Min AMRAP
9 burpee pullups
18 bar over jumps