Close Grip Floor Press in Bridge
8-6-4-8-6-4. Rest 2:00
- Increase from last week
- Wave loading, your second set of 8 should be heavier than your first set of 8 and so on. An example of this could be 60/70/75/65/75/80

Wod
Treeni
750m Row
35 Thruster@35/25kg
15 C2b
Rest 2:1*
600m Run
35 Thruster @35/25kg
15 C2b

*max rest 4min

Hiki
750m Row
35 Thruster 20/15kg
15 Pull ups
Rest 3min
600m Run
35 Thruster 20/15kg
15 Pull ups

Bodybuilding Amrap: 30min

1-3 rope climb
10 Db bench
10 ring row
10+10 suitcase deadlift
20-40m D-ball carry

In teams of 3
30min Biking(or rowing) in 2min gaps.
For Distance

3 rounds for quality
8-10/side one legged box step-up
10 lat pull-down
10-12 push-up (tempo 2020)

1A) Weighted ring dips 3x1x95%
1B) Straight leg Spider man push ups 3x6

Strength
Dragon flags
Strict weighted sit ups

4 rounds for time:

20 Wall ball (9/6 kg)
15 KB swing (24/16 kg)
10 T2B

No harder than 80 % of your max effort, aim for same time per round!

25min Laadukkaasti

8-10 Hauiskääntö
8-10 Ranskalainen punnerrus
8-10 Vipunosto sivuille
8-10 Rengas- tai boxidippi
Submax leuka tai R-soutu yläasennon pito
15-30s Kuppipito
20 Kiertovatsa

A)
Sumo Deadlift against a band
8 x 2 every 60s.
- Approx 60% of 1RM
- These are SPEED reps, reset on 2nd rep

B)
Front Box Squat
Build to a heavy set of 4 over 4 sets. Rest 2:00