4 sets: 4 front squats + 8 Back squats

For strength:

OT90sek x 15

1. 3 hang power clean + front squat
2. 5 Dip from box
3. 5 slow (and high) knee raises

EMOM 12

1 Minute : 2 - 4 Squat Box Jumps ( Starting position hip descents below parallette )
2 Minute : 6 - 8 Russian Swing, very heavy KB

Shoulder Mobility

Jefferson curl 3x10

Valakyykky 5x5
-saa olla raskas

Tempaus kahvakuulalla TAI käsipainolla 3x10

Pystypunnerrus vastaotteella 5x8-15
-joka sarjan jälkeen vipunostot taakse x20

Vapval.ergoilua 15-20min

AMRAP20 in teams of 3, YGIG, divide anyhow:
15 strict chin up (vastaote) / banded chin up / toe assisted chin up
30 push up / band assisted push up / elevated push up
60 s.l. v-up / s.l. tuck up (both sides = 2 reps)
120 crossover / SU

Rasittavuus: RPE 8

Rotate A1/A2/A3

A1. Back rack reverse lunge – 3 x 5/side @ RPE 8 (2 RIR on all sets),
rest 1:00 before A2
A2. DB Incline bench press – 3 x 12-15 @ RPE 8 (2 RIR on all sets),
rest 1-minute before A3
A3. Pendlay row – 3 x 8-10 @ RPE 8 (2 RIR on all sets)
rest 2-minutes before A1

Maksimikalorit:

1.min 3cal
2.min 6cal
3.min 9cal
...jne...

30:00 EMOM (0:45/0:15)

1) 1-2 Rope climbs + Wall walks in the remaining time
2) 4 Devils presses @ 2 x 22.5/15kg + Toes-to-bars in the remaining time
3) 6 Box jump overs, 30/24″ + Handstand push-ups* in the remaining time
4) 8 Chest-to-bar pull-ups + Front rack DB walking lunges @ 2 x 22.5/15kg in the remaining time
5) Rest

• Choose a challenging HSPU variation you can keep moving with (wall-facing, strict or kipping) Flow. Each minute is 0:45 work, followed by 0:15 for transition/rest.

Feel/Pace. Each interval should be a pace that you can maintain (barely) for the work duration, and recover and repeat your effort on short rest.
Aim to be consistent with your reps on each EMOM. Break the movements you feel not sustainable for the work duration into smart sets as needed to ensure you can keep working for the entire 45-seconds

EMOM32:
a) 1-3 Rope climb / 2-4 jalkalukkoa / 2-4 lying-to-standing
b) 4-8 heavy s.a. db devil's press (30 / 22,5)
c) 30-45s monostructural
d) rest

Työaika 30-45s / min.

Rasittavuus: RPE 7,5-8,5 - otetaan hyvä hiki viikon loppuun.