Wide grip bench press

4 x 10-15 wide grip bench press

Metcon

5 rounds for time:

12 double dbshoulder to overhead 22,5/15kg
9 bar facing burpee
6 deadlift 70/50kg

TC: 12min

Lepopäivä

Rest day – what did you do?

Leg day

4 rounds:
6 back squat (3sec eccentric)
– rest 15sec
12 cyclist squat with two kb`s
– rest 3min

Advanced:

3 rounds:
6 back squat (3sec eccentric)
– rest 15sec
12 cyclist squat with two kb`s
– rest 15sec
25+25 walking lunge
– rest 3min

Metcon

for 10min with partner
kb front rack / sandbag carry for distance
– every time you switch places both do 6-8 V-ups

Lepopäivä

Rest day – what did you do?

Partner Holleyman

30 min AMRAP of

RX:
5 Wallball 20/14lbs
3 Hand Stand Push Up
1 Power Clean 100/70 kg

One works (1 round) while the other rests. The score is the amount of rounds done.

Scaled:
30 min AMRAP of
5 Wallball 14/10lbs
3 Hand Release Push Up
1 Power Clean @80% from 1RM

One works (1 round) while the other rests. The score is the amount of rounds done.

“Holleyman”

RX:

30 rounds for time
5 wall balls 6/9kg
3 handstand push-ups
1 power clean 70/100kg

Scaled: hspu feet on box or pike push ups
Reduce weight on power cleans