Frontsquat 4x10 reps

3-6-9-12-15-18-21 reps for time:
KBS (US) 24/16kg
Bench Presses 50/35kg

Peaking
Päivä 3

A.1) Front squat to jerk
reps×2 ~10min

B.1) Front squat+box jump
1.) Building weight
2.)3×3+1 @80%

C.1) Front squat +jerk
6×1+1 @75-80%

D.1) Push press
6×2 @80%

3×
E.1) Hand stand hold 30-60.sec
E.2) Good morning ×10

Warm Up
2 rounds
1.5 min cardio
8/8 single arm db bench press
8/8 scapula rolls + ring row
:30 side plank hold R/L

Rope climbing skill checking or prep for chin ups

Strenght
Bench Press 5x3reps @70-80% (2-4 RIR)
rest 2-3 min bwn sets

Metcon
Emom 20
1) Ski or Air bike x 40 seconds
2) Rope climbs 1-2 reps / Strict Chin ups x 4-6 reps (tarkoitus olla haastava sarja)
3) Row x 40 seconds
4) Sandbag cleans x 4-6 reps or heavy db pc 4+4 reps

3 rounds for quality
10s L-hang
3 skin the cats
5 strict HSPUs
6 alternating shrimp squats

Every 1:30 x 6 (9min):
10 Pull-ups
- Any style goes

2-4rounds:

8+8 Db seated press
8+8 Db row

FINISHER
2 SETS
10 Leg Lifts
20 Sit-Ups
30 Alt. Plank Hip Taps
40 Alt. Hollow Body Flutter Kicks
30 Alt. Plank Hip Taps
20 Sit-Ups
10 Leg Lifts
-Rest As Needed b/t Sets-

3 x 10 min AMRAP

A1. AMRAP 10 MIN.
1-2-3-4-5-6-7-8-9-10… etc.
T2B
Clusters 42,5/30kg
Push ups

REST 2 MIN.

A2. AMRAP 10 MIN.
100-200-300-400-500.. etc.
Meters RUN
2-4-6-8-10-12.. etc.
Wall Walk

REST 2 MIN.

A3. AMRAP 10 MIN.
50-40-30-20-10
DU
Sit ups
Box jump overs

Tulos: kaikki tehdyt kierrokset laskettuna yhteen
(Esim 100m run + 2 wall walk = yksi kierros)
Erittele tekstiin kunkin Amrapin kierrokset.

5 sets of 5 Bench Presses
Set 1: @65%
Set 2: @70%
Set 3: @75%
Set 4: @80%
Set 5: @85%
- 10 Alt. Single Arm DB Floor Presses (5 each arm) after each set @20-25/12-15kg
- Rest 2min btw sets