Bench press 5x1
– nouseva paino
– lepo 3-4min

E3M x 5

4 front squat V.1-2 (n.80+%) Sarjat pitää pysyä teknisinä ja toistot samanlaisina koko sarjan ajan. Huomio toistoreservi.

BENCHMARK
AMRAP 26:
10 pull-ups
15 KB swings (16/24 kg)
20 box jumps (51/61 cm)

Scaled WOD
AMRAP 26:
5 ring rows
10 KB swings
15 box step-ups
– Rest 2:00 between rounds.

10 DB push presses (15/22.5 kg)
8 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 7,5m out and back.
– Use two dumbbells.

Scaled WOD
Every 3:00 for 10 rounds:
10 DB push presses
5 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 7,5m out and back.
– Use two dumbbells.

Back Squat
3x2 @85%+
2x4 @77,5-82,5%

For time:

500m row
50 sit up
30 front squat@50/35kg

Target under 5min, Time cap 8min

Strict Press
Build to a 3RM over the course of 4 sets.
Every 3:00 or faster

6min tangolla tempauslämmittelyä

3 maastaveto
3 veto
3 raaka tempaus taskusta
3 alle meno

3xe3m:
12 BB hip thrust @ RIR 2

Weighted pull ups/Strict pull ups 5x6x40% 1RM