Find heavy 5 rep set in 20 minutes .
Use 5-7 sets total.
You can do longer sets (6-8 reps) on first warm up sets, then last two sets before the main set can be for example (3-4 reps) so it may save power for the main set.

rest about 1-2 min bwn warm up sets, 1,5-2,5 min with the heaviest sets.
Also option is to do 5 reps all the time.
Be smart on these, dont lose your lower back / midbody control.

”Jalat palaa”

10 etukyykky, 80% päivän sarjapainosta
50 kahvakuulaswingi silmien korkeudelle
100cal laite

Aikaraja 15min

3 rounds
10+10 db bulgarian split squat
- rest 90sec
5-6 wide grip pull up
- rest 90sec

• 3sec eccentric phase in both movements
• leave two reps in the tank

Advanced can do bulgarian speed skater squats

10 EMOM
1. 6 bar over burpee + 3 squat clean 70/45
2. 10 C2B

Workout 20.2

Complete as many rounds as possible
in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells (22,5/15kg)

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35 min Emom
Alternate;
1. 20/15 cal bike
2. 40m bear crawl
3. 10 step ups with dB 23.5/15kg (one )
4. Row 15/10 cal
5. 50 double unders

Strenght
Every 3 minutes for 15 mins (5sets)
5 Overhead squats, build to moderate/heavy 5 rep set. No failures.
add weight each round.

12 Min AMRAP;
50 Cal Row
40 Wall Balls
30 Snatches 50/35 kg
20 Devils Press 22/15kg
10 ring MU

Go in 2 waves if needed, one at 0:00 and another at 4:00.

DB Lunge Press 6+6,
DB Row 6+6

2 min käsilläseisontaa
Käsilläseisonta blokkia vasten/seinää
Vapaa käsilläseisonta\kaverin kanssa
Otsaläpsyt
Maailman ympäri
Käsilläkävely