For Time;
9-7-5
Muscle Ups
Squat Snatch (61/43 kg)

Every 2:00

Goal is to add weight every week or start @ 50% of 1RM Back Squat

4x

1) 6 x Front Squat
2) 8 x Back Squat
3) 10 x Step Back Lunge

Find 3RM in 15min!

then 3 x 3 @ 90%

Deadlift 4 x 6

• every rep from dead stop

21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
Push-Ups

Open Workout 16.4

13min AMRAP of

• 55 Deadlift 225lbs/155lbs (102kg/70kg)
• 55 Wallball 20lbs/14lbs (9kg/6kg)
• 55 Cal row
• 55 Handstand pushup

4 x 5

AHAFA (As Heavy As Form Allows)

(~75% of 1RTM)

3min rest between sets

Week 4 Deload:
Back Squat use 90% of max and then;
40% x 5, 50% x 5, 60% x 5
Stick to above and No max reps on last set

10 x alkavalla minuutilla

1. leuanveto/rinta tankoon
2. käsilläseisontapunnerrus

3x10
3x8

Back support on bench box or platform
30 secs rest. Bum to be in mid range and bridge up. Don't go bum to floor as we want to target the glutes more!

You can use a kb or light barbell