Takakyykky 3x2@90%

Ylikorkea Tempaus veto 3x2@50-60%

Tempaus 2@75%, 2@80%, 3x1@85%

Työntö 2@75%, 2@80%, 3x1@85% (pukit/telineet)

Te-Veto 2x3@100%, 2x2@105%

Skill (15 mins)
KB Windmill
- technique without weight
- KB only lower hand
- KB only upper hand
- KB in both hands

Do 2x 8/8reps with each level, adjust weight accordingly

For time
Buy in:
1600m run
5 rounds of
5 Push press 50/35kg
10 Pull ups
30 Du
Cash out:
1600m run

2 Sets: :30-:60s Back Squat Hold (60/42.5kg)

"De-load Week"

Tempo Back Squat
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.

1. 58%
2. 60%
3. 62%
4. 64%
5. 66%
6. 68%
7. 70%

Mobility/ Open gym

Optional Accessory

CONDITIONING

EMOM x10

1) 15/12cal Airbike
2) 1-2 Rope Climb

Overall RPE 3-4

Takakyykky 5 x 1 @90%

Tempaus, aloituspaino (15 minuuttia)

Työntö, aloituspaino (15 minuuttia)

Te veto 3x3@100%

3 rounds:
1 deadlift(455lb)
2 muscle ups
3 squat cleans (250lb)
4 HSPU

• 5:05 (1 minute PR) *video attached

4x12s all out ab sprints

3min rest btw sets.

Accessory 2 from gym library