Halting push press, 3 x 3,

Focus on quality!

Deadlift every 3 minutes
5-4-3-3

-building up and last triple can be challenging, be smart. Full reset after each rep, no TNG.

AMRAP 20

4 bridge, 8 sec. hold
3 wallclimb
16 Medball sit ups
20 Medball cleans

Rest 3 minute

AMRAP 20

5+5 Windmill
10 half manmaker
3+3 TGU
26 box over 24/20"

Upper body mobility

Foam = F
Lacrosse ball = LB
Barbell=BB

30 sekuntia per paikka

Upper back F
Latissimus dorsi L+R F
Deltoid behind + side + front LB
Pectoralis minor L+R LB
Brachioradialis L+R BB
Biceps brachii L+R BB
Triceps brachii L+R BB

Stretching 2 min per pose

Saddle eagle L+R
Saddle archer L+R
Twisted cross L+R
Thread the needle L+R
Seal
Down dog

Bench Press 1 RM in 20 Minutes

After that 5x5@70% 1RM OTD (SO 3:00)

3 rounds
1:30 cardio
10m bear crawl
10m crab walk
10 kip to swing
5-10 hr push ups
15 alt leg v-ups

Every 90 sec x 10
1 Snatch pull + 1 low hang power Snatch + 1 Snatch balance + 1 OHS

-focus on perfect technique and full extension with maximal speed.
-use 50-60% 1 RM

EMOM 2 x 3

Deadlift 8 reps

50-60%

For time:
30 Front Squats @70/47.5kg
30 Bar Muscle-ups

• 10:00 Time Cap
• Scale options for BarMU: Chest to bars, kipping pull-up, jumping bar MU (10 x UB push-up required), 30 ring row + 30 push-ups

Hang power clean into power jerk
6x2x1+1
2 reps in the tank
5s. Pause at the receiving position.