5x3 tempaus ote

4 rounds
12+12 landmine press
12+12 front leg elevated split squat

4 rounds
15 medball hamstring curl
15 DB’s floor press

3 rounds
20 banded chest flys
15+15 single leg elevated heel raises

Backsquat 8x3 @72,5%

AMRAP 18:00

2 Rope climbs
6 Farmers carry, 8m @ 32/24 kg
12 Box jump overs @ 24/20″
18 Wall balls @ 9/6 kg, 10′ target

Overview. This is a long, grindy AMRAP where your aim is to “just keep moving” all the way through. Be aware of your grip fatigue so you don’t get stuck on the rope climbs.
Pacing. Steady from the start and aim to just keep moving. This will be a combo of grip and leg fatigue. Consider breaking up the wall balls as needed as this might save you time on the transition to the rope climb.

Pump it

Bulgarian split squat 3x12

AMRAP x 20 MINUTES
10 Toes to Bar
20 Up-Downs
30 Walking Lunges
40 Double Unders or Crossover Singles
50m/50m Single Arm KB Suitcase Carry
RPE 5-6 if recovery day, or push harder if one of your main workout days

*every time you break; 8 sumo deadlift high pulls
*load is -5kg from your previous ohs set (last week)
*same barbell on both movements, barbell from the ground

-2 hang snatch pull + hang squat snatch

*athlete’s choice on load
*focus on keeping arms relaxed on those pulls
*2min rest

Warm Up (15min)
2 rounds
2 min cardio
20 step back/forward lunges
20 glute bridges and 10/10 single leg glute bridges
20 alt leg v-ups
then some squat mobility and start workout sets

Strenght (25-30 min)
Back Squat 2x6 + 3x3reps, build to heavy 3 rep set
rest 2-3 min bwn sets
Farmers Hold Walk Lunges 3x12-16 reps, build in weights
rest 2 min bwn sets

Accessory Work
3 sets
40-50m heavy farmers walking
20-30 mountain climbers
alt time full round with partner