WU
tabata
KB/DB swing
KB/DB push press
+
tabata
goblet squat
burpee

8x AMRAP 3 mins alternating between:

A:
Dumbell "Chief"
3 DB Clean @2x22,5/15kg
6 DB Push up
9 DB squat

REST 1 min

B:
5 Target burpee
10 DB Renegade rows (5/5)@2X22,5/15kg
15 medball clean@9/6kg

Split the group in half, one group starts with the "Chief", the other one starts with the "B" amrap.

4x5 Deadlift

When going to class, if possible, perform this prior to class.
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

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Week 1 workout for bench press. Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.
So you're using 58.5kg (65% of 90) x 5, 67.5kg x 5, and 76.5kg x 5 or more unbroken set. Rest 90s. to 2 min.

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75% x 5
85% x 3
95% x 1+

90-90 Breathing w. Hip Lift: 5 breaths in each position
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Work to heaviest 2 reps of hang squat snatch

Weighted Pullup 2 RM, then a set with 50% weight, then a set without weight (choose reps)

AMRAP 12

2-4-6-8-10-12-14…

DB snatch
DB reverse lunge
Burpee

5-10km Run ja/tai 1h uinti

Tai ZONE 3 (HR vihreä alue kellosta)
Row 5k/Bike 10k

Warm Up: 3 sets
30" hollow rock
5 yoga push-ups
20 mountain climbers

Strength: 15' Time Cap
Back Squat, 5x 5 reps
*Build to heavy in 5 sets of 5 reps (including the warm-up set). Purpose is to test neuromuscular efficiency and build a solid foundation for BS by the end of the 4 week training cycle.

Metcon: 10 rounds for time:
- 10 alt. DB snatch (22.5kg / 15kg)
- 15 wall balls (9kg / 6kg)
Orientation: Conditioning
Time Domain: Long
Pace: Sustainable

Accessory Work:
3x 10 Good morning
3x 10 strict TTB
Scaling Options: 15-20 V-ups or Tuck-ups