Bench Press

5-5-5-3-3-3-2-2-2

Go Every 2:30

*use straps

5@85%, 5@90%, 5@95%, sn-%, rest btw sets 2min

2x1x[1+1+1]@barbell, 3x1x[1+1+1]@65%, sn-%, rest btw sets 2min

*you can use straps

1@up to the maximal weight of the day! rest btw sets 5-8...+ min

*3RM-% of the last week - example up to 5@barbell, 4@50%, 3@70%, 2@80%, 1@90%....+....

Warm Up
Crossover Symmetry + Banded Hip Halo
then 2 rounds
25+25m kb bottom up carrying
10 scapula pull ups + 10 kipping + hanging until 45 sec
:45 Front leaning on rings
then 2x5reps of burpee box jumps, sharp movement.

Strenght
Bench Press 10-8-6-6-6 reps @60-65-70-75-80% of 1rm (1-2 RIR on last set)
perform 1-3 rope climb right after bench press (add reps from last time)
rest as needed bwn sets

Weightlifting
3-4x3 push press + 2 push jerk + 1 split jerk @40-70% of 1rm push press
3x1 push press +1 push jerk + 1 split jerk @75-85% of 1rm push press
rest as needed bwn sets

Metcon (all with 75-85% effort)
3-4 sets
600-800m Run
15-20 strict or kipping pull ups
25-40 push ups
40-55 air squats
rest 3 min bwn sets
use weight vest or not (6/9kg)
next week we will have MURPH on our schedule. There is also optional workout for it!

For Time:

10-9-8-7-6-5-4-3-2-1
Deadlift Body Weight (Barbell)
KB Push Up
Goblet Squat KB 24/16kg

Time Cap 20min
(Easy 25min)

Deadlift Cycle
6 x 3

3 Rounds, For Calories in 34 minutes
2 minutes Echo bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest

100cal row
200 DUs

DELOAD WEEK

3 rounds for time with partner
10 farmer's carry 2x24/16 (1x = 7+7m)
20 shuttle run (1x = 7+7m)
30 burpee broad jump
40 DB back rack walking lunge 22,5/15
500/450m easy row

*Share reps with partner