5 sets of Bench Press
Set 1: 10 @60%
Set 2: 10 @65%
Set 3: 8 @70%
Set 4: 8 @70%
Set 5: 6 @75%
- After the last set, perform 30 hand release deficit Push Ups
- Rest 2-3min btw sets

30s on - 15s off for 3 rounds:
a) kb windmill, L
b) kb windmill, R
c) kb bottom up 90-90 rotation, L
d) kb bottom up 90-90 rotation, R

ALTERNATING A) & B) & C) x 3 ROUNDS

A) AMRAP x 3 MIN

500/450 m Row
Max Wall Ball In Remaining Time

B) AMRAP x 3 MIN

500/450 m Ski
American KB Swing In Remaining Time

C) AMRAP x 3 MIN

1000/900 m Bike
Max Rope Climb In Remaining Time

-Rest 1:00 b/w AMRAPS

RPE 8 in cardio machines

Score is Average Reps

KEHONHUOLTO

5x3 min
Row calories
* -rest 2min between sets
-tasainen kova vauhti*

Hypyt 5x5
-voi olla jännehyppyjä, boksihyppyjä yms

Maastaveto 5x60%, 3x70%, 1x80%

Maastaveto korokkeelta 2x1x70%
-1kumiharkko

Kohautusvedot 3x10
-myötäote
-kevyt noin 30%

4 sets:
4 Back Squats @75%
4 Seated High Box Jumps 80/60cm
- Select a bench height that has you seated at 90°
- Rest 2-3min btw sets

1 min max calories erg
30 sec rest
1 min max bar over burpees
30 sec rest
2 min max calories erg
30 sec rest
2 min max bar over burpees
30 sec rest
1 min max calories erg
30 sec rest
1 min max bar over burpees

DELOAD WEEK

A) Ring muscle-up skills

B) 3x3 strict ring muscle-up
Go every 90s-2min

C) Accessory
On the minute for 9min
1. 15-20s ring support hold
2. 15-20s ring bottom hold
3. Rest

AMRAP 7

20 Kettlebell Swing
20 Alternating Reverse Lunge

Stoppi-kyykky 3x5 (30-40-50%)

Kyykky 6x3 (60-65-70-75-80-85%)

SitUps 3x12

Bulgarian Split Squat Jumps 3x6