3x5reps @ starting about 60% of 1 rm and go up as you feel.
Tempo is 42X2
4sec down, 2sec at bottom, explode up, 2 sec before starting new rep.
rest 2-2,5 min after each set. (perfect squats/control of weight)
Time limit 20minutes for squats including warm up sets.

Every 3 minutes
2 x 5 reps V2
2 x 4 reps V2

3 sec tempo down

4 rounds
3-2-1.
Add weight after each round.

Alternate through
1. 10 double KB squats 2x24/16
2. 8 Chin ups strict
3. 8 strict HSPU

Back Squat 4x8 V3

-fast up
-rest 2 min between

Every 3 minutes
4-3-3-3
-jokaiseen pienellä korotuksella, mutta jättäkää varoja vähintään yksi toisto

2 kierrosta aikaa vastaan:

• 100 tuplanaruhyppy
• 20 valakyykky (N 36kg / M 52kg)
• 100 tuplanaruhyppy
• 12 ring muscle-up
• 100 tuplanaruhyppy
• 20 käsipainotempaus (N 15kg / M 22,5kg)
• 100 tuplanaruhyppy
• 12 bar muscle-up

Timecap 14min

6 Hang Power Snatch 40/30kg,
8 Push-Up,
12 Air Squat

Clean and Jerk EMOM
1 rep every Min for 12 Mins 70-80% of previous

3 rounds for quality

Try to have each set unbroken

15 weghted lunges (barbel on the back) / leg, first left, then right on a row.
1 min lepo
12 wall ball
1 min lepo
9 pistol squats / leg. Scale on the box.
1 min rest
7 1 legged hip thrust with kettlebell / leg