Bench press
5x5reps
- 2 sec pause at bottom pos
- shoulder width grip
- 2 mins rest btw heavy sets
- add weight each set

Row progression
20 min at under 144 bpm
then 1,6 km as fast as you can

Treeni 2
Warm Up
3:00 cardio machine @easy/mod pace
20m bear crawl
10m inch worm with push up
10m burpee broad jumps
20m lunge walking steps with torso rotation
20m tin soldier walk
10 wall squats
20 ring rows
:20 flutter kicks

Gymnastic Skills (15 min)
HSPU training
or do
6-8 min emom x - reps off shspu or kip hspu

Easy & Treshold Pace Metcon
4-5 rounds of : ( depending how much you got time )
2:00 cardio machine @easy/mod pace
4 sandbag cleans or 6-8 single arm db power cleans (heavy)
5+5 single arm db push press
6-10 kipping pull ups
6-8 barbell OHS

Row progression
3x800m interval with 1 min 30s rest, straight after last set
15 min under 144bpm

Push press 3x3x90%

2) Row progression
5km PK2

3 rounds
Max unbroken reps (-2) pull-up / ring row
Max unbroken reps (-2) push-up
1,5min rest

For time
Buy in 20 pull ups
then 2 rounds
10 deadlifts 150kg/110kg
20 m waiters walk 20kg/10kg
6 power wheel roll outs with barbell

Weighted pull ups 3x5x40%

4 Rounds:
10 Jumping lunges with light DBs
10 Bodyweight jumping lunges

Drop the DBs immediately after finishing the first 10 reps and continue without for 10 more reps.
Rest 90 seconds between rounds.