Front squat + back squat
3x5+6-10 @70-75% 1RM FS

Back Squat 4/4/3/2 @80%++

Built daily heavy
8 reps (max 1-2 rep reserv)

then

6 reps @ 107% heavy 8 reps
4 + reps @ 113% heavy 8 reps
(+ = max reps, minimum 4 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg

7min

Kp thruster 2,4,6,8,…
kierrosten välissä 20 tuplanaruhyppy

Seinällekävely 3,2,2,1,1
Naruhyppy 50 singeliä

Aikaraja 9min

For time:

00:00

21-15-9
pull up
box jump over

10:00

12-9-6
pull up
burpee box jump over

AMRAP 6

5 Power Clean 60/42,5kg
40 Sit-Ups
5 Power Clean 60/42,5kg
30 Push-Ups
5 Power Clean 60/42,5kg
20 Pistols

Rest 3 Minutes

AMRAP 6

10 Power Clean 42,5/30kg
40 Sit-Ups
10 Power Clean 42,5/30kg
30 Push-Ups
10 Power Clean 42,5/30kg
20 Pistols

• Score total Reps.

For time:

50 Cal Row
50 T2B
50 Power Snatch 30/20kg
50 Box Over
50 DB OH Lunge (Left Arm)
50 DB OH Lunge (Right Arm)
22,5/15kg
50 Cal Row

TC 24min

15m walking lunges
2x24kg front rack kB/ 16kg
Use db’s if necessary but keep them o the shoulders

Five Sets @ 60% 1 RM

Set 1 : Max Reps ( RIR 2-3 Reps )
Set 2 : 90% of Set 1 Reps.
Set 3 : 80% of Set 1 Reps.
Set 4 : 70% of Set 1 Reps.
Set 5 : 50% Of Set 1 Reps.
Set 6 : 40% Of Set 1 Reps.

Go Every 2:30