For Total Load:
5 Sets of 5

Shoulder Press

Build 2RM Start ~70% & Building in 10 Sets.

Go Every 2:30

A,
Tempo Bench Press 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs down and up.

B,
For time:
1000 Weighted Box Step-ups, 20/15kg, 50cm

In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.

C,
3 rounds for quality of:
Ring Support Hold, 20 secs
Ring Dip Hold, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Rest as needed between rounds.

For time

• 1,000-meter row
• 5 rope climbs to 15 feet
• 50 strict handstand push-ups
• 5 rope climbs to 15 feet
• 1,000-meter row

14 rounds For Time with partner:

500/400m Bike
5 power clean
7 pull ups

IGYG

TC30

3 rounds:
5-10 pull ups/ ring row
10-12 V-up/ tuck crunch
-rest 1 min-

3 rounds:
6-8 one arm DB/KB press
8-12 one arm DB/KB row
-rest 1 min-

EMOM 6:
15/12cal Ski
5 DB Renegade Row w/ Push-up

———— Rest 3min ————

EMOM 6:
15/12cal AB
5 DB Renegade Row w/ Push-up

EMOM 10

Odd : 20 Hand to Hand KB Swing
Even : 20 Air Squats

On the Minute x 30-40 [6-8 Rounds]:
Minute 1-2: Row Calories
Minute 3: Box Jump Overs* (24"/20")
Minute 4: Dumbbell Farmers Carry 22.5 / 15 kg's
Minute 5: Rest

*No Rebounding

week 1/6

WARM UP + TECHNIQUE 10-15min

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PUSH PRESS
4x3@RPE8 *could do 2 more reps, rest 2min *beginner

4x3@60-69% jerk-% rest 2min

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DROP TO SPLIT *both side
3x3@barbell, rest 1min

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SPLIT JERK *split both side 1+1+1 aloita huonommalla
4x3@RPE8 *could do 2 more reps, rest 2min *beginner

4x3@86% jerk-% rest 2min

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BACK SQUAT
2x10@~50% bw-% (bw 100% = 1 RM BS)

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CLEAN PULL to POWER POSITION
3x5@up to 70% bw-%, rest 2min *(bw 70% = 1 RM CL&J)