6 Sets of Bench Press
Set 1: 6 @70%
Set 2: 6 @75%
Set 3: 6 @75%
Set 4: 4 @80%
Set 5: 4 @83%
Set 6: 4 @85-90%
- Rest 2-3min btw sets

27-21-15-9-6-3
Row cals
Thrusters 40/30kg
Burpee over rower.

TC. 28 Minutes

1A) Back Squat 3x12x60%
1B) strict HSPUs 3x4

Aikaa vastaan:

25 Mave
25 Ilmakyykky
25 Tangon yli burpee
25 Mave
25 ilmakyykky
25 Tangon yli burpee

70/50kg

TC: 16min

For time:
25 Burpee Box Jumps @60/50cm
50 Shoulder to Overhead @60/42.5kg
25 Burpee Box Jumps

Time Cap: 14:00

Extra:
Superset
Upper-back Triset 3 x 8-10.
10 band pass through
10 band Pull apart
10 banded Face pull
No rest.
Side Plank 3 x 30s each. Rest 60s.

15 min to find the days max height for the Box Jump

On the minute for 6 min
1. Wall ball 20/14
2. Burpee pull-up

Rest 3min

On the minute for 6 min
1. KB deadlift 32/24
2. Row for cal

For time
50 overhead squat 42,5/35
40 handstand push-up
300 double under

You can partition the reps as wanted

EMOM x 16:00

Minute 1: 15 Hang Power Cleans @52.5/35kg
Minute 2: 15 Box Jumps w. step down @60/50cm
Minute 3: 15 Toes to Bar
Minute 4: 15 Up Downs

Goal: Sustainable effort. Pace yourself!
Rx+: @60/42.5, higher box

Tri-set!
4 rounds

Barbell Rows x 6
Rest 10s.
Paused Ring Rows x 12
Rest 10s.
Bent Over Reverse Fly x 25
Rest 3:00