A,
Bench Press 1xMax effort at 1x BW
Goal: 10+reps

B,
Chest Supported Single Arm Dumbbell Row 30-30, using heaviest weight per set
Dumbbell Strict Press 8-8-8, using heaviest weight per set

Chest Supported Single Arm Dumbbell Rows- 2x15 L/15 R

C,
Teams of 3 - 5 rounds of:
Partner 1: 20/17 Row Calories
Partner 2: max rep Med Ball Clean + Wall Balls @9/6kg
Partner 3: max rep Rope Climbs

Effort should be close to a minute but no more than 1:20 on the rower.
Log your total reps and include your finish time in your notes.

D,
2 rounds for quality of:
10 Prone Snow Angels
Single Arm Overhead Carry, pick load, L 15m /R 15m
10 ATYTs, pick load
Band Mount Plank Hold, 20 secs
10 WY Negatives, pick load
Front Raise Hold, pick load, 20 secs

Complete 2-3 rounds.

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 20m Walking Lunges with KB/DB Farmer’s Carry
Station 3 – 30 Alternating prison step ups

Bench press 8-8-8 reps, then max reps @ 90%

1 x 3 (60%)
1 x 3 (70%)
1 x 3 (80%)
5 x 5 (90%)

Percentage from 1RM

1 x 3 (70%)
1 x 4 (80%)
5 x 5 (90%)

Percentage from 1RM

Ei ohjattuja tunteja!

For Time
30 Thrusters

@70/47.5

(8 min cap)

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This will be heavier on the brain than the body.
Do in small sets, start slow and keep a steady pace.

3 Rounds
6x 5min (30 min)
A)

Row 50/40cal

Me Up down box step up

B)

40m+40m Single arm farmers walk
10 Swing @ light

10 lunge
80m Sled (light)

Rpe 3-4

EMOM 10' OF:
1 SNATCH ( ANY STYLE ) 60/40 40/25
20 DU OR 60 SU