5x5 Back Squat (83%)

(Laske volyymia, jos tarve. Eli tiputa 1-2 sarjaa pois, mutta pidä kuormat 83:ssa.)

Deadlift ladder on the minute complete one deadlift at designated weight.
If you can complete all weights, do as many reps as you can with the last weight.
M/F
120kg/60kg
130kg/70kg
140kg/80kg
150kg/90kg
160kg/100kg
170kg/110kg
180kg/120kg
190kg/130kg

50 T2Bs
30 HSPUs
20 box over burpees 60cm/50cm

EMOM 5
Clean Pull + Hang Power Clean + Power Clean
1 min: 50%
2 min: 55%
3 min: 60%
4 min: 65%
5 min: 70%
EMOM 5
Heavy Power Clean 6-10.

Built to heavy single of day!

Hollow rocks + Superman Rocks 4 x 25
* alternate

Sprints: 10 x 30m
work-rest 1:2

6 x 5
- lift legs as high as possible with minimal lat/shoulder activation
- straight legs
- quality

On plates, starting in HandStand, perform 3sec negative to flat hold 2sec, then lower to 3sec hold just above bottom of deficit. Alternate between wall facing & back against wall Remember to track elbows in.
Allways strict HSPUs
Total reps 20

scale
10 HSPU lowers
10 pike pushes

or

20 HSPU with box

10 min AMRAP

50 DUs

100 singles

20 pistol squats

10 HSPUs

5 RDS:
1min Burpees (jump to 15cm target)
20sec Rest
1min WB 9/6kg
20sec Rest
1min KB front rack carry (go heavy)
20sec Rest
1min Skillmill Sled push (max resistance)
2min Rest