Strength (load)

Front squats 8 sets of 4, AHAP.

Accessory:

Stiff legged deadlifts, 4 x 10 - heavy. Every 2:00
Reverse hyper, 3-4 x 10 - Heavy. Every 2:00
Weighted box jumps with dumbbells 3-4 x 3-5 - light DB’s.

4 x 2 front squat

• leave 1-2 reps in the tank
• rest 3 min btw sets

AMRAP15
6 target burpee
8 box jump over
10cal erg

Advanced AMRAP15
6 devils press 45/35lbs
8 box jump over
10 cal erg

with partner, 2 rounds for time:

• 100 wb
• 10 rope climb
• 100 cal row

Back squat 4x10

10min

5 työntö
10 maastaveto
15 boksihyppy

52/35kg

2 rounds
50 single unders
20m bear crawl
10 ring row
10 tuck ups
:30 plank hold
:30 hanging
5 muscle clean + press with barbell

3 rounds for time of:
15 target burpees (6 inch above reach)
10 hang power snatch 35/25kg
5 c2b or 8 pull up

tc 10min

3 rounds
1:30 cardio
5 inch worm
10m tin soldier walking
10 walking lunges
10 hollow rocks
10 deadlifts , add weight each round.
starting with barbell

AMRAP 8
3-6-9-12….
Power cleans @60-65% of 1rm clean (singles)
Burpee Pull ups