Back Squat

5 x 4 x 85% @ 4RM

Sendoff 2:30

30 Box jump
30 KBS 24 kg
30 K2E
30 Burpee
30 Walking lunge
30 Wall ball
30 DU

For Time:
20cal Row
31 Push Presses 35/25kg
31 Pull-Ups
31 Snatches 35/25kg
31 Abmat Sit-Ups
31 Box Jumps 60/50cm
31 T2B (toes to bars)
31 HR Push-Ups
31 WB 9/6kg
31 Unbroken Double Unders
31 Thrusters 35/25kg
31 Walking Lunges (both=1)
31 Burpees
Then Finisher,
365 meter Row
- Double unders must be unbroken!! If athlete trips before completing 31, he/she must start the Double Unders over.

4 rnds, 20s. each, 10s. rest b/w
Hollow Sliders on bench. Can be done on a rower as well
Front Lever Pull Down Holds
Jumping Lunges
OH walk L
OH walk R

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2 rounds 5 reps each
- front squat
- Clean pull under
- high hang clean
- Clean

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Pause Front Squat
AHAF
5 seconds at bottom
10 seconds at top
3x3
REST 2 MIN B/W SETS

Warm up 3 rounds:
10 Banded squat
20/20sec One arm plank hold
10 Alt. cossack squat
10 Banded pull apart
5 Box jump

3 Rounds with DB:
1. 30sec Tuck ups
2. 30sec Toe touches
3. 30sec Alternating leg lift
4. 30sec Plank DB slides
5. 60sec Rest

(Video WhatsApp)

2 Rounds:
1. 45sec Ski
2. 5 Banded pull with 5s hold
3. 10 Lying pass over
4. 10 Banded hollow lat pull down
5. 10 Scap pull up with rings

15min MU practice
- Low rings
- Box drills
- With rubberband

RX+
EMOM6
8/6 cal assault bike + 2-4 MU

Scaled:

Tee 5-10 hyvää toistoa ilman kelloa.

30 MIN PK FOR QUALITY:

200m run

100m OH Sand bag carry

400m row

100m Suitcase carry

SU 60s

100m Front rack carry

Build up to a clean and jerk 1RM of the day in 15 minutes

EMOM 10

4 DBL DB Thrusters 22.5/15
4 toe to bar