Rinnalleveto + työntö 5x2

Hip Thrust
3x12, Tempo 2011, Rest 90s

On a 1:00 clock:
80-m sprint
Max clean and jerks (35/50 kg)
– Rest 3:00 between rounds.

Scaled WOD
8 rounds:
On a 4:00 clock:
80-m run
6 clean and jerks (15/20 kg)
– Rest the remainder of each interval.

Back Squat
2x8 @70-72,5%
2x6 @75-77,5%
2x4 @80-82,5%

Deadlift
3x7reps
-2min rest between the sets.
-use a bit more weight than last week with 8 reps.

Accessory:
Double KB Dead walk 2x 10m/leg

-do with partner, one working, one resting.
-same as last week. Focus on movement

A) Shoulder press
3 x 5 x 75-80% / rest 2 min

B) Push press
1 x max reps -2 @75-80% 1RM shoulder press

45 minutes of :

45/35 Calories Any Machine
20 Pass trough
60s + 60s Triceps Stretch
60s + 60s Lats Stretch
45/35 Calories Any Machine
10 Jefferson Curls
20m Duck Walk
60s + 60s Calf Stretch
45/35 Calories Any Machine
8 + 8 World Greatest Stretch
10 Kneeling Squats
10m Death mars

6x
90sec ON/90sec OFF
Alt.

A) AMRAP of:
10 Wall Balls
5 Situps

B) AMRAP of
5 Deadlifts 100/70kg
7 Pushups

As many Reps as possible on 7 minutes of :

9 Push Press 50/35kg
30 Air Squats

4 sets:
3 Muscle Cleans @6-8/10 RPE
- Rest as needed btw sets