Back squat

3x3

(Deload-viikon kyykyt, 2-3+ reps in tank)

EMOM x 10
5min x 2 hang snatch (50-60%)
5min x 1 hang snatch (60-70%)
BE FAST, not too heavy !!!

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roller
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets-

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

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Back Squat
5x3 @75% of 1rm
rest as needed

AMRAP 10 mins
P1: 15/12 calories row/ski/bike
P2: 1 round of dumbbell DT@2x20/12,5 kg

rest 3 mins

AMRAP 10 mins
P1: 15/12 calories row/ski/bike
P2: 1 round of Cindy

rest 3 mins

AMRAP 10 mins
P1: 15/12 calories row/ski/bike
P2: Static hold of choice: handstand/bar hang/plank/wall sit

-Switch after both partner finished the round

-Dumbbell DT: 12 deadlifts + 9 hang power cleans + 6 shoulder to overhead

-Cindy: 5 pull ups + 10 push ups + 15 air squats

2-3rounds:

30s side planks + 60s plank
5 high box jump

Every 2min x 7:
Pull-up + T2B + BMU
- Unbroken, continuous movement of the complex

Five sets of threes. Shoulder press

3 rounds for time:

1,2 km hill trail run or 90/75 cal row
5 wall walks
10 pull ups
15 box jump overs 24/20”

🌼💜🌼🩵🌼🧡🌼