1x5 Deadlift

• 5-10kg more than last time

Back Squat:

• Build up to heavy Double (not max!)

Paused Bench Press, 2-3 seconds pause on chest

5 Sets of 4

Go Every 3:00

3x12 Strict T2B

• Rest 90s. between sets

Handstand Push Up Practice for 15min:

• Alternative 1: Kipping HSPU Practice + 3x8 Strict DB Press
• Alternative 2: If you can do more than 8 Kipping HSPU unbroken then do: EMOM for 10min: 4-8 Kipping HSPU
• Alternative 3: If you can do more than 5 Strict HSPU unbroken then do: EMOM for 10min: 2-5 Strict HSPU

"Best workout ever" -pääkeisari

AMRAP 20
First 10 minutes AMRAP snatch 70/50kg
Second 10 minutes AMRAP clean&jerk 70/50kg

Rest & Recover

1 Set For Reps:

Max Strict Pull Ups

10-10-10-10-10
Back squat

scaled WOD
For load:
6-6-6-6-6
Back squat

”Fight Gone Bad”

Metcon (reps)

3 rounds, EMOM:

1. Wallball shot 20/14
2. SDHP 35/25kg
3. Box jumps 24/20”
4. Push press 35/25kg
5. Calories row
6. Rest

Score = total reps