A,
Split Jerk+Front squat
3x 2+2reps @80%
3x 1+2 reps @85%
3x 1+1 reps @90%

B,
Strict Press
3x3reps @75%
3x3reps @80%
3x2reps @85%

C,
Clean Deadlift
4x3 reps 70%
3x2 reps 80%
3x1 reps 90%

• deadstop between reps with the deadlift

3 Sets of:
BB Back Squats (60-70% 1RM) 8 reps unbroken
1:00 rest
Double DB Rows 12 reps unbroken
(Utilizza due DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
Strict Ring Muscle Ups o Strict C2B Pull Ups 2-6 reps unbroken
1:00 rest

• For Time:
Assault Bike 2000 m
Double DB Hang Squat Clean (2X22.5/15Kg) 50 reps
C2B Pull Ups 30 reps

Back squats.
Build up to a heavy set of 3 reps.
Pause at the bottom on the first squat.

EMOM 8 archer pull up. Start at the bottom keeping one arm straight throughout the movement. Pause at the top.

"Vähän niinku holleyman muttei kuitenkaan"

30 RFT

5 C2B
3 Strict HSPU
1 snatch 70/50

TC 40

60 sec work
60 sec rest

10 wall ball
with remaining time
max rep air squats

Men's Rx'd

6 rounds: 23/23/15/15/9/9

Women's Rx'd

6 rounds: 15/15/9/9/6/6

Record total air squats

Tempaus polvelta + Tempaus

4 x (1+1)@70%
3 x (1+1)@80%
2 x (1+1)@85%
1+1@90%

Taskuilta Tempaus, hyvä maximi.

Takakyykky 4x2@80%

3-5 rounds for quality

12 landminers
45 sec of front rack carry KB's
15 back extension GHD (skaalaa tarviattessa toistomäärää mikäli et ole aiemmin tehnyt liikettä)

A: E2M for 12min
1: Singel leg RDL x8 @3110
2: 3x 3-position dip, 5sec isometric hold in top, middle, bottom

B: 4rft
30m bear walk
200m run
10 Ball slams

C: 3 rounds (optional)
Banded clamshells x10-15/each side
Hollow hold 30sec