Muscle
3 - Snatch Grip Deadlift
6 - Pull Up
9 - Shoulder Fly
12 - Incline Curl
15 - Inverted Row
18 - Hammer Curl
21 - Pull Throughs
24 - Sit Up

3 rounds
10+10 db/kb row
20-30 reverse hyper / superman
20-30 ghd sit up / v-ups

Strength (load)

Push press, 5 sets of 4.
Every 2:30. AHAP!

Score: total kg lifted.

Metcon (time)

For time:
50 SDHP
50 KBS
Timecap: 5 minutes

Accessory:
4-5 rounds:
8-12 DB bench press - heavy
8/8 chainsaw row - heavy
Rest 1-2min btw movements

On the 4:00 x 3 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats 70/50kg

*score is the slowest score of the 5 rounds

Light option:
On the 4:00 x 3 Rounds:
15/10 Cal Row
20 Double Unders
5 Front Squats

400m run
15 ohs (50/35)
15 hspu

Warm up:
Glute activations:
Go through all the movements from the video below
(10 reps on each side)

4 rounds for quality
10 Sumo deadlifts (You can start with a lighter weight and add every round, should be heavyish - no touch and go. Check the movement from the library)
8+8 one leg box jump (you can jump on a stack of plates if the boxes are too high)
8 barbell squat jumps ( empty barbell is enough - try to jump as high as possible)
Rest 2 minutes between rounds
60sec wall sit

+Core
3-4 rounds for quality
12-16 Plank + weight transfers
12-16 Weighted sit ups
12-16 Russian twists
Rest as needed

Eilinen... Sit kepeä viikko

Eilinen

EMOM 16

20 ON / 40 OFF

Bulgarian split squat jumps

Plank skiers

Impulsive box jumps (from box to box)

REST

A. Warm Up
pvc+mobility
4-3Km A. Bike

B. Forza
Deadlift
1×6 @ 68%
1×5 @ 78%
1×4 @ 90%
1×1 @ 95%
Touch and Go

C. For Time
4rnd
20 GHD Sit Ups
15/12 Cal. Row
10 Squat Cleans 80-70/60-45
Rest 2'

D. Skill
4 Rnd
12 Pull Ups
10 C2b
6-8 Bmu

E. For Reps
AMRAP 14'
20 KB Snatch 25-22,5/20-15KG
50m Weighted Sled Push
20 Sandbag Over Shoulder 50/25KG
50m Weighted Sled Push

E1.For Time
6 RND
200m Row
25 Box Jump Over
Rest 2'

F. Lavoro opzionale
Double KB Single Leg Deadlift
3×10
(5 per lato)
V-Up
4×15
strict pull-up
5×8-10