**When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

Week 1 workout for bench press. Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.
So you're using 58.5kg (65% of 90) x 5, 67.5kg x 5, and 76.5kg x 5 or more unbroken set. Rest 90s. to 2 min.**

Set 1 @ 40% x 5
Set 2 @ 50% x 5
Set 3 @ 60% x 5

Bar Muscle up

3 Rounds for Quality
4 Bar dip
6 strict Pull up
8+8 Banded shoulder rotation
6-10 Rower pike up

30 min PK
30s moving plank
30s HBH
200 rope jumps
10 ring rows
10 box step ups
200m row
10+10m farmers carry

For time
60 box jump overs 60/50
25 deadlift 80/55
70/60 cal row
25 deadlift 80/55

Push press 4 x 6 @60-80% 1rm
(from the floor)

Shoulder press 3 x 6 @65-85% 1rm

5 RNDS
12 deadlift
9 hang power clean
6 push jerks

70/48kg

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Good Times for “DT”
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes

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Avoid any unnecessary reps, move from the 12th rep of the deadlifts directly into the 1st rep of the hang power cleans. Then move from the 9th rep of the hang power cleans directly into an unbroken set of the push-jerks.

Be strategic about when you put the barbell down in “DT.” The place to rest during this WOD is in the middle of your sets of deadlifts and hang power cleans, and at the end of your sets of push jerks.

Intended Stimulus

This WOD should feel very uncomfortable. The sets should be mostly unbroken, which will make your hands/grip suffer–in a good way. The load should feel easy on the deadlifts, moderate on the hang power cleans, and tough on the push jerks. The load should be such that you can get through the first couple rounds unbroken. This isn’t designed to be a heavy day, so scale accordingly.

Find daily max in
hang snatch

”Oscar”
23 min
9 Paholaisenpunnerrus 2x20/10kg
20 Askelkyykky 2x20/10kg
9 Käsipaino vauhtipunnerrus 2x20/10kg
20 Istumaannousu

2min On, 30s. Off x 4 Rounds
Odd:
300m Row
Max reps of T2B

Even:
300m Row
Max reps of kipping pull-ups