Bench Press

• 4x5 (1s pause) *rir 1-2 *rest 3min between

Pulling

3x Superset:

• 1 set of wide grip Pull Up
• 10-15 Bent Over Barbell Row

*rest 3min between rounds

Metcon

YGIG/W:R 1:1 (full round)

4 Rounds:

• 300m Ski
• 40m Farmers Carry (heavy)
• 15 Double KB STOH

Accessories

3-4 Rounds:

• 10-15 Banded Face Pull
• 10/10 DB Hammer Curl
• 20-30 Banded Tricep Ext.

*rest as needed

Tempo Bench press (slow down, fast up) 4x5 reps

Tempo: 3-1-1

For Time
10 kierrosta

5 viivajuoksu
1 köysi
10 kyykky

7 sets, each for load

• 1 push jerk + 1 split jerk

Back squat
5-5-5-5-5
Easy weights. Technique first.

For time

• 5 rounds of
  • 10 thrusters, weight 1
  • 10 chest-to-bar pull-ups

Rest 1 minute, then

• 5 rounds of
  • 7 thrusters, weight 2
  • 7 bar muscle-ups

♀ 65, 95 lb
♂ 95, 135 lb

*Time cap 15 minutes

30 Min

• 2 min Erg
• 5 Devils press 2x17.5kg

-liikkuvuus/lihashuoltohommia