Back Squat 3RM

3-3-3-3-3

SO 2:30

EMOM 30

1 min : 3 Bar MU
2 min : 6 c2b
3 min : 9 Ttb
4 min : 12 HSPU
5 min : 16 Pistols

For time:

21-18-15-12-9-6-3 reps for time of:
Thrusters 42,5/30kg
Bar Facing Burpees

3 rounds for time

8 box facing burpee
8 chest to bar pull ups
8 handstand push ups

TC 9 min

Toinen tekee toinen tuomaroi

Power CNJ 5x3
Snatch pull+power snatch+hang squat snatch
FSQ 5x5

Light weight, speed focus

12 Min EMOM of:
BB Back Squats
70-75% of 5 @ 9 RPE 2 reps (0:03 pause on 1st rep)
Pause @ bottom
Usa il 70-75% del carico 5 @ 9 RPE trovato due settimane fa. La prima rep è con pausa in basso
mentre la seconda rep è normale.

Pause Back squats 4x8 reps

EMOM 12

a) 8m HS Walk
b) max reps TTB ub

AMRAP 12

Row 30/25 cal
3 Ring MU

AMRAP 30 in teams of 2:
150 Wallballs @9/6kg
100 Power Cleans @ 60/42.5kg
75 Shoulder to Overhead @ 60/42.5kg
50 Chest To Bar Kipping Pull-ups
Pull-up scaling: less, regular kipping pull-up, partner assisted strict chest to bars, ring row with pause at chest