Strength

1RM Bench Press

then:

4 x 8 JM Press

WOD

In teams of 3 or 4 complete the following:

50 HSPUs
50 double unders
50 STOH 60/40kg
50 double unders
50 pullups
50 double unders
40 HSPUs
50 double unders
40 STOH 60/40kg
50 double unders
40 pullups
50 double unders
30 HSPUs
50 double unders
30 STOH 60/40kg
50 double unders
30 pullups
50 double unders

4 rounds
8 box jump overs
1 rope climb
10 DB snatches, alternating 22,5kg/15kg
20 air squats

Every 2 mins for 14 mins (7 sets)
Power Clean 3-3-3-3-2-2-2
- Start at 65% 1RM and build over the 7 sets.

AMRAP40, ”Fast 4 Quality”

1 round
400 m run / 20 cal row / ski
40 box jump (divide with pair)
40 burpee
40 alt. db snatch
200 m run / 10 cal row / ski
40 HSPU
40 db OH lunges, alternating
40 KBS
400 m run / 20 cal row / ski

Rest 1 min between rounds

Good mornings

Emom 24

1) 6-12 Pistoolikyykky
2) 5-10 HSPU
3) 7-20Cal kone
4) Lepo

DELOAD WEEK

A) 5x warm-up complex
2 high hang squat snatch
2 snatch balance

B) Every 2min for 5 rounds
5 hang squat snatch
5 overhead squat
@45-55% 1RM

3 rounds for quality
3-4 jefferson curl
30-40s double DB/KB oh hold

Weighted pull/chin ups
3x65%
2x70%
2x1x90%