Strength

Bench Press 3RM

then 4 x 8 JM Press

22 min AMRAP of:
50 Double Unders
30 Wall Balls
10 Strict Pullups
10 Seated Shoulder Press

HEAVY METAL FRIDAY
AMRAP 20
1+1+1, 2+ 2+2, 3+3+3…
bodyweight deadlift
pull up
burpee

A.
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

B.
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets

10 rounds for quality
5 strict pull ups
5 strict ring dips
10 pistols

Front squat
5×5 (1+1/4) start from 50% of 1RM

3 kierrosta:

12 x mave 100/70kg
16 x leuka
400m juoksu

Amrap 15 min:

15 WB
15 Burbees
15 Box Jumps

This is grinder which will develop your engine, perform it with grinder pace about 75-80% of max effort.

2 x Split Press
2 x Push Press
1 x Split Jerk

• Perform as a complex. No resets between.

Raakarinnalleveto

3-3-3-3-3-3-3-3 (nousevat painot)

4 kierrosta

10 x Etukyykky (40/60kg)
10 x Lisäpainovatsat
50 x Tuplat tai 100 x sinkku