työntö 3RM

(koko liike) 3x1+1+1+1+1+1

Banded Triceps Complex - AMRAP 1 each position ie. single arm pushdown right/single arm pushdown left + pushdown + overhead Triceps Extensions.

Foam Roll Lats x 60s each side

Practise:
Deadlift
Pushups
Close-grip bench press,

then

Alternate every 90" for 16 rounds:
5 Deadlift
5 CGBP + 5 Pushups

“Open 13.2”
AMRAP in 10 minutes
5 Shoulder-to-Overheads (115/75 lb)
10 Deadlifts (115/75 lb)
15 Box Jumps (24/20 in)

Tall clean

rive seisoma-asennosta
3 x 3

Every minute
C@J @70%

EMOM 15'

1) 5 Box Jumps (high!)
2) 5 Strict Pull Ups
3) 40 DUs

Tabata: Barbell Work!

1 mile/1600m Run
100 sandbag over the shoulder
200 Push-ups
300 Squats
1 mile/1600m Run

Every 3 Minutes x 7:
Power Clean + Hang Power Clean + 3 Front Squats

Build to a heavy load on the complex. The goal is no misses.

Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
500m Row or 3/4 Mile Bike
15 Russian Kettlebell Swings 32/24kg
20 H/R Push ups

Post time and Rx to comments.

4-5 sets:
6/6 Single Arm Ring Rows
8/8 Single Arm DB Bench press
50ft Single Arm Overhead walking lunge (Holding 1 dumbbell), Switch arms after 25ft