5 x 5

Warm Up
Thruster 55 reps at #55

Complex
Press Complex: 4 Rounds
3 x Pin Press
6 x Bench Press
9 x Ring Push Up
12 x Banded Fly

Metcon
3 rounds
12 x barfacing burpees
9 x deadlifts 135
6 x hang power cleans 135
3 x push jerks 135

Väliin jäänyt harjoitus

100 min
1.Warm up & prep. for ATQ #3
A. Mobility + breathing for 10 min
B. Ergs for 3 + 2 + 2 + 1 min
C. Movement prep: bfb + pull ups
D. DL prep: 35 45 65 kg
E. 1 set of: 5 DL 45 kg + 6 bfb + 5 pull up + 6 bfb + 5 DL 65 kg

2.ATQ #4
A. FT:
20 DL 45 kg
20 BFB
10 pull up
20 BFB
20 DL 65 kg
Result: 3.58

3.Cool down
A. 30 min easy bike
B. 3 sets of:
10 jefferson curls
90 s. banded spinal decompression

AMRAP 5′ with 2′ rest
6 Strict Presses 42,5/30kg
9 Box jumps 60/50cm

Kaikki kannustamaan!

5 Rounds for Time:
400M Run
15 OHS (95#,65#)

Salilla yksityistilaisuus klo:16-19 (sali muuten suljettu!)

3 gigasets:
10 Deadbugs (1=1)
10 Forearm Side Plank Star Lifts L+R
20 Forearm Plank Hold March (keep your body level)(2=1)
- Rest as needed btw sets
- Dont rush! Focus on quality movement and core activation!