3 sets, reps 8-7-6.
One set with same weights, increasing if form allows.

1 maastaveto 30s välein 15min ajan
Paino 70-80%, jarruta tanko lattiaan

Find your 1 RM in 15min!

Result is amount of added weight

E4MOM for 20 minutes: complete 1 set in 4 minutes time and repeat five times.

1 set:
1. Deadlift 3-5 reps
2. KB Floor Press 6-8 each side
3. Max strict pull-ups

As heavy as form allows.
Start at highest rep number and keep adding weight every set.
AMRAP in last set.
Goal is to stay within given rep ranges.

AHAFA

"Filthy Fifty"

50 Box Jumps 24" / 20"
50 Jumping Pull-ups
50 KB swings 1 pd / 0.5 pd
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45 lbs / 30 lbs
50 Back Extensions
50 Wallball 20 lbs / 14 lbs
50 Burpees
50 Double unders

tc:30:00

Lattiapenkkipunnerrus 3,3,3
nousevilla painoilla
tauot 2 min.

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

5x1 C&J