18-14-10-6 KBS (US)
10 Cossack Squats

18 @16/12kg
14 @20/12kg
10 @24/16kg
6 @32/24kg

*rack

2+2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x[2+2]@-10%
*target load of max ~77%, rest btw sets 3-4min

*rack
3x[3+3]@80% of last week RPE10, rest btw sets 3-4min

A)
Push - pull complex
5 rounds / 90"rest between
3x (1-1 single arm Gorilla row + 1 double row)
5 double KB sumo deadlift
3/3 single arm clean and press
Max rep push up on kettlebells
*use the same weight for every exercise @mod.heavy

B)
AMRAP 12'
8/8 single arm squat clean thruster
10/10 m single arm overhead walking lunge
10/10 single arm swing
@moderate weight

C)
Core finisher
Accumulate 3 minutes of hollow body hold

POST WORKOUT STRENGTH

3 SETS FOR QUALITY
10/10 KB Goblet Split Squats
8/8 Staggered Stance KB RDL
-Rest As Needed b/t Sets-

AMRAP 11 Work 2:00 / Rest 1:00

6 Deadlifts 85/60kg
30 Jump Over Barbell
15 Air Squats

Mobility for lower body

Double unders

8min Amrap
10 Double unders
8 pull up
6 burpee
* -keskity hyppynaruun, muut rauhallisesti*

Lämmittelyä n. 10 minuuttia ( hölkkää )

5 x 3 minuutin vedot. Reippaasti juosten. Välissä 1 minuutin kävely palautus.

Back squat

8/6/4/4 @ 74+% (2 RIR on 1st set, 1-2 RIR on the remaining sets), rest 3:00-4:00 b/t sets