65% x5
72.5% x 5
77.5% x3x5 (3 sets of 5)
77.5% x5 +
Post AMRAP in comments. Go off your actual max of more if it’s been easy.

70% x 1
77.5% x 1
82.5% 4x3
82.5% x3 +
Working off your actual max.
Post AMRAP in comments

Back squat 5x1 90%

Keep it safe and have spotters

20/15 cal Row
10 DB floor press 2x22.5/15kg
5 bar Mu or 10 pull ups scaled

Work in pairs, switch after a full round. Goal is 2-2:30 per round.

Switching A & B & C
A. 15m HSW (max 1 Min) 4 wall climbs
Max bike erg cals

B. 14 hang KB snatches 7/7
10 T2B
Max burpees

C. 15 DB push press
Max cal row

36 Mins total so run through this 3 times.

Order can change if a big class and you can start on rest if needed.

Practice Butterfly Pull Up for 20min:

• If you can do more than 5 in a row then do 5-10 EMOM for 10min
• If you can do more than 5 Butterfly C2B in a row, then do 5-10 EMOM for 10min

The Ring Muscle Up

Practice through various progressions

40 min @ 60-70% of max HR

400 m run
10 KB windmills
5+5 Turkish get-ups
10 Cossack Squats
10+10 Side plank twists

Find heavy power clean in 15min

8min alkavalla minuutilla

3 raaka tempaus

samat painot