Back Squat 5x3 reps V2
-every 3 minutes
-kaikkiin sarjoihin sama paino
-ensimmäinen viikko ja tarkoitus olisi nostaa joka viikko painoa vähän eli jätä varoja

Back squat 6 x 2 (80%)

5 rounds (both do) each for time:

30 Airsquats
20/15 cal row
10 burpees over the rower

scaled:

30 Airsquats
16/12 cal row
8 burpees over the rower

-each round is a SPRINT!
-max time spent one interval is 3:30 so scale as needed.
-timecap 35 min

3 Raaka rinnalleveto alkavalla minuutilla 8 min.

paino noin 70% yhden toiston maksimista.

Every 3 min:

1. 10 shoulder press (50 %) + 15 band pull aparts
2. 10 modified handstand push ups
3. 7 shoulder press (60 %) + 15 band pull aparts
4. 7 modified handstand push ups
5. 5 shoulder press (70 %) + 15 band pull aparts
6. 5 modified handstand push ups
7. 3 shoulder press (75%) + 15 band pull aparts
8. modified handstand push ups

Modified handstand push up is done feet on the box. To scale more difficult, keep only one foot on the box. To scale easier, keep knees on the box.

4 X Squat Cleans @ 40-50%

Focus on full extension and getting under the bar!

3x20 weighted sit ups ahap

Back Squat x3,
weighted ring dip x3,
weighted pull-upx3

Alternate for 15 Mins;
1. 10 walking lunges 2kb's ahap
2. 1-3 rope climbs
3. 10 dips

75% x 5, 85% x 3, 95% x 1+
Above is again based off 90% of 1RM +15kg

Keep perfect form! don't round you back.