Strict pull up

10 x EMOM
- 2 strict pull up

2 rounds
1:30 cardio
10+10 banded lateral side steps
15 banded air squats
15 banded hip bridges
15 alt leg v-ups
5 power cleans with barbell
10 front squats with barbell

Tempo Back Squat
4x6 reps V2
-3 sec tempo down
-sama paino joka sarjaan

AMRAP 12

1 deadlift 60/40kg
1 front squat 60/40kg
1 box jump 30/24"

• Add 1 rep to each movement after completing a full round.

Working 15 Minutes :

Hang Power Clean + Power Clean + Squat Clean

Build in Heavy

Working in Pairs
50 Burpee to plate sync ( on plate at same time)
50 GTOH plate sync
50 T2B (ygig)
100 box jump overs (ygig)
50 t2b (ygig)
50 GTOH plate sync
50 burpee to plate sync

28 Min time cap
Male 20kg Rx
Female 15kg Rx

Scaled 15/10kg

6 x 3min on/3min off

A)
9 double db hang clean 45/35lbs
12-15 box over burpee
- rest of the time erg for cal or du

B)
9-12 box over burpee
15 double db shoulder to overhead
- rest of the time erg for cal or du

10 Min Emom

12m walking lunges 2x22.5/15kg

DB suitcase hold

2 rounds for time:
50 kb swing 32/24kg
50 bodyweight walking lunge
50 du

tc 15min

6 x alkavalla 90s
2 raaka tempaus riipusta + 1 tempaus riipusta

Maltillinen paino, keskity hyvään ojennukseen ja terävään allemenoon