4x5 Press 70-75%

3 rounds
6 pause bench press (2 RIR)
Max. reps push-ups (1-2 RIR)
Rest 3min

3x
2min ON/2min OFF

A) 20 Wall Balls + Max Cal. Row
B) 20 DB Snatches 22,5/15kg + Max Cal. Bike/Echo
C) 20 Box Jump Overs + Max Cal. Ski

AMRAP10
"ANNIE"
50-40-30-20-10
DU
Situps

rest 5min

AMRAP10
"CINDY"
5 Pullups
10 Pushups
15 Squat

rest 5min

AMRAP10
"KELLY" (almost)
500/400m Row/Ski
30 Box jumps
30 WB

Souda 10k aikaa vastaan

3 ROUNDS FOR TIME
500m Row /ski/1000m bike
Hang Power Cleans (60/43kg)*
*Round 1 - 21 Reps
Round 2 - 15 Reps
Round 3 - 9 Reps
RPE 9,
Timecap: 12 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
50m Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold
-Rest as Needed b/t Sets

5x10 Seated KB Press

*double KB, on floor

PERFORMANCE
3 ROUNDS FOR TIME
400m Run / 1½ Stairs
Hang Power Cleans (60/42,5kg)*

---

FITNESS
3 ROUNDS FOR TIME
400m Run / 1½ Stairs
Hang Power Cleans @ light+

*Round 1 - 21 Reps
Round 2 - 15 Reps
Round 3 - 9 Reps

• RPE 9, 12:00 Cap
• Video: https://vimeo.com/903190516?share=copy

POST WORKOUT STRENGTH
Back Squat
7x3

• Use the Same Mod-Heavy or Heavy Weight for All Sets
• Week 3 of 6
• RPE 8

Every 2.30min x 4
4-4-4-4 @AHAFA

Huom!
Kaikki sarjat pitää olla raskaita ja ne pitää tehdä suurinpiirtein samalla painolla. Ei failureita!