Strenght
Every 2,5 min for 5 times
5 Floor Presses @80-90% of last weeks heaviest 5 rep set.

Accessory work
3 rounds
8+8 One Arm DB Bench Press
8+8 One Leg RDL
16 Russian KBS

-then-

2 rounds
10+10 windmill
45+45sec side plank hold

Cool down (omatoimi ekstra)
2-3 min light jog
1+1 min glute strech
1+1 min wall pec strech
1+1 min quad strech
1+1 min Lat strech

Complete as many rounds as possible in 5 minutes of:
60/42.5 kg Push jerk
5 Box jumps, 30/24 inch box

Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
60/42.5 kg Power clean, 5 reps
5 Push-ups

Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
60/42.5 kg Deadlift, 5 reps
5 Pull-ups

Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
5 Wall-ball shots, 20/14 pound ball
5 Kettlebell swings, 2/1.5 pood

Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
5 Knees-to-elbows
5 Burpees

-Kuka roikkuu pisimpään

MARTEDI
A.
3 rnd
1k Bike
15 Banded Good Morning
15 Thruster DB
PVC+MOBILITY
2 RND
Single-Arm Ring Row x 5 rep per lato

Rest 15"
Reverse-Grip Push-Ups x 10 reps
Rest 15"
Band Pull-Throughs x 10 reps

Rest 15"
30" Supinated-Grip Hang from Pull-Up Bar
Rest 15"
Kettlebell Cossack Squat x 5 rep per lato
Rest 15"

B.

Push Press
4×5 da rack

C.
Back Squat
Set 1 – 5 rep @ 65-70%
Set 2 – 3 rep @ 75-80%
Set 3 – 1 rep @ 85-90%
Rest 2-3'
poi
Ogni 2' per 10' (5set)
Back Squat x 3 rep @ 90%

D.
5rnd
30 DB Thrusters (15/10KG)
15/10 Cal. Bike
20 Alt. DB Snatch (20/15kg)
15/10 Cal. Bike
Rest 2'

E.
HSPU
GHD
18-15-12-9-6

Warm up
Tabata bike or row

Core
Plank hold for max time
Then EMOM x 10
10 sit ups

WOD
5RFT
8 cal bike
10 incline push ups on box
12 box step overs

WU
3rds
8x air squat
8x sit up
8x scapula push up

• Death by:
Ring Muscle Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.

3*
10* PSN 40/25kg
100 DU
30* TTB
100 DU
10* PSN 40/25kg
TC 30'
3' rest BTR

30* BMU

A: Back squat 10x5 @light weight ca 60%
*last set sub max amrap

B: 8min amrap
8 singel arm Kb swing LA 16/12kg
8 singel arm over head Kb carry lunge steps LA
8 singel arm Kb swing RA
8 singel arm over head Kb carry lunge steps RA