Pressi
3x5@15% kevyempi kuin viime viikolla

Rive+työntö
2+1@70%
2+1@75%
2+1@80%
kahdesti läpi

Työntöveto

3x3@90%

Varpaat tankoon

3x20

For Quality:

10-9-8-7..1 Reps of:

Strict Pull-ups

Strict Handstand Push-ups

Strict TTB

To scale this do 10-8-6-4-2 rep scheme

Sub Ring rows for Pull-ups

Sub Seated DB press for strict HSPU

Sub V-ups or abmat sit-ups for TTB

EMOM 10

1 minute : 25m Kick
2 minute : 25m Pull

Open 19:4????

20 Min Volume Accumulation of:
Rope Climb (5 m) (scegli tu le versioni ad ogni giro Standard, Legless or L-Sit) 5 reps
Strict Deficit Handstand Push Ups (scegli tu il deficit o le Parallettes) 10 reps
GHD Sit Ups 15 reps

5 rounds, each round for time:
15/12cal Row
10 Box Jump Overs 60/50cm
10 DB Bench Presses 2x25/17,5kg
- Rest 1min btw each round.

Clean and 2 x front squat 8 x 2 (60 % -->)

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 jing jang
10 swing kicks
20 jax

Metcon/*Rx(20)
Open gym
Make up a missed wod from this week, or last, or from the past.

We will resume hero/girl wod Friday next week.

Finisher
stretch and roll
100 bfsu

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)

-Käsilläseisonta:
*kärrynpyörät, yhden käden kärrynpyörät, kuperkeikat eteen ja taakse, aasinpotkuja kässäriin, PEP, käsilläseisonta seinää vasten.