Triset x 3 rounds

6 x Close Grip Floor Press (barbell)
Rest :10
12 x Push-Up
Rest :10
24 x Elbow Out DB Floor Press
Rest 3:00

Aim same loads as last time if it went smoothly.

Row 50/45 cals or bike
50 wall balls
4 Ring muscle ups or bar muscle up scaled

Post total reps

Bench press
5-5-7-7-9

50 DUS
40 Wall balls 9kg/6kg
30 K2E
20 goblet squats 24kg/16kg
10 wall climbs

A)
Deadlift against a band
8 x 3 @55-60% every 60s.

B)
Back Squat
5 x 3. Rest 2:00
- build to a heavy 3

C)
Single Leg Supported RDL
3 x 6 each. Rest 90s.

Extra:
Tibia Raise: 2 x 20. Rest 60s.

Gymnastics Handstand hold/walk Practice
+
20:00 AMRAP @ moderate effort.
20 Russian Swings @24/16kg
15/12 Cal Bike/Row/Ski
10 Box Jump Step-downs
30 Meter each Single Arm Front Rack Carry

Extra:
Superset x 3 rounds
Half Kneeling High Low Band Chops x 8 each
Rest 60s.
Rower Seesaw Plank x 6-8 3s in 3s out
Rest 60s

Tabata´s

Pull Ups
Row Calories
Front Squat 45/32,5kg
Sit Ups

Rest 1:00 btw. tabata´s. Score is sum slowest repetion each tabata.

20 KB Swing
20 Air Squat
20 Ring Row
20 Sit Up

Back Squat (16 mins)
3-3-2-2-1

• 3 sec pause @ bottom pos.
• add weight each set
• partner should help you to count the 3 sec
• rest 2-3 mins between sets

DELOAD WEEK

A) Rowing technique

B) Row intervals
10 rounds:
1min on
1min off