Bench Press

5 x 10

( RIR 3, in first & second sets )

Go Every 3:00

5RM in at least 5 sets
15-20 min

5 rounds for total calories:

On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row in the remaining time

• Rest 2 minutes between each round.

60/43kg barbell

Deadlift 3x5

E3MOM x6: Deadlift
3-2-2-1-1-1 - find heavy of the day

BENCHMARK
50-40-30-20-10 reps for time
Wall-ball shots
Box jumps
KB swings (16/24 kg)
– Step down from the box.

Scaled WOD
40-30-20-10 reps for time
Wall-ball shots
Box step-ups
KB swings
– Step down from the box.

BUY IN: 20 x burpee t2b

26-22-18-14-10-6
deadlift @90/70kg
stoh @ 2 x 22,5/15kg
+ 20 syncro weighted sit ups each round

• rest 3 min. -

6-10-14-18-22-26
Db Box step overs 2 x 22,5/15kg
thrusters @50/35kg
+ 8 syncro push ups each round

CASH OUT: 20 x burpee pull up

4 kierrosta aikaa vastaan:

• 15 käsipainotempaus (N 15kg / M 22,5kg)
• 12 etunojapunnerrus
• 9 toes-to-bar
• 6 burpee
• 3 rengasdippi
• 1 köysikiipeily 4,5m

Aikaa vastaan:

• Assault Bike (N 20cal / M 30cal)
• 15 D-ball olan yli (ahap - niin raskas kuin mahdollista)
• 30 swingi (ven.) (ahap)
• 15 wall-climb
• 30 askelkyykkykävely lisäpainolla (N 15kg / M 20kg)
• 15 goblet-kyykky (ahap)
• 30 ground-to-overhead levypainolla (N 15kg / M 20kg)
• 15 toes through rings
• 30 tuplanaruhyppy
• 15 naruhyppy vastasuuntaan (reverse jump rope)

Käytetyt painot kommenttiin.

Tempo Bench Press ( Every rep 1-2 stop on chest )

5-5-3-3-2-2, add load if possible

Go Every 3:00