Bench press / or shoulder press

6-4-2-2

E3MOM /2-3rep in tank

60 wall-ball shots
50 toes-to-bars
40 push-ups

Scaled WOD
For time:
30 wall-ball shots
20 hanging knee raises/sit ups
10 push-ups from the knees/worm push up

5 rounds for Quality
3 Deadlift (70-80% päivän raskaimmasta nostosta)
5-10 push up
5-10 burpee
* -ei kelloa, hyvä laatu liikkeessä*

*pause 2-3sec in the bottom
3x1x[1+2]@75%, fs-%, rest btw sets 3min

2x2x[1+1+1+1]@barbell, 1+1+1+1@up to 70%, 1+1+1+1@75%, 3x1x[1+1+1+1]@80%, jerk-%, rest btw sets 2min

30min amrap
50 KB swing
40 sit up
30 double unders/single unders
20 wall balls
10 cal ergo

3 RFT:

24 Kettlebell Swing 24/16kg
18 Lunge Step w/KB 24/16kg
12 Burpees

TC 12

Warm Up
2 sets
5 inch worm + push up
:30 bar hanging
10-15 banded good mornings

Metcon (zone 2) (time cap 50 minutes)
3 rounds
3-4 min rowing + 30-50m sandbag carrying bear hug
3-4 min ski erg + 60-80m farmers walking
3-4 min air bike / bike erg + 3-5 wall walks
aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.

Warm Up
2 sets

1-2 min row, ski, ab
5-10 kb bottom up press R/L
5-10 strict pull ups / banded pull ups (easy/mod feeing)
:30 front leaning on rings

Strenght
3 sets
12 Tempo Close Grip Bench Press @2-3 RIR (3-4 sec lowering down, pause 1-2s, up)
1 min rest
12 Tempo Dumbbell Row @2-3 RIR (2 sec lowering down, up, 2s hold)
2-3 min rest

Metcon
2 sets of :
10 min amrap with treshold pace
8/10 cal rowing, ski, ab
8-12 toes to bars/ghd sit ups / strict leg or knee raises
8-12 tempo ring push up / push up (slowly down, faster up)
8-12 kipping pull ups
2-3 wall walks
3 min rest bwn set

Deadlift ( Deadstop )

5 x 5 @ 75 - 80%

Send Off 3:00