A,
As many reps as possible in 3 mins of:
Front Squat, 75% 1RM

B,
"Daniel"
For time:
50 Pull-ups
Run, 400 m
21 Thrusters 43/29kg
Run, 800 m
21 Thrusters
Run, 400 m
50 Pull-ups
Goal: sub 25 mins

C,
Double Tabata
20"work/10"rest x 16 sets
Hollow rock
Plank Up

5 rounds of
5 Strict Pull Ups
+
8-10 Kipping Pull Ups
Rest 2 mins between sets
Try to go UB from strict to kip set

Build to Heavy Single

17 Min AMRAP

400m Run
30 Cal Row
10 Burpee box jump over
*Run = 4 Reps

7 x 5 (80%)

Percentage from 1RM

Deadlift

2 x 8 x 50%
2 x 6 x 60%
2 x 4 x 70%

SO 3:00

40+20, 20 min
1. Banded Deadbug
2. Lounges
3. Hollow hold / Arch hold
4. Glute bridge
5. Farmers walk

Weight for Farmers walk

DELOAD WEEK

WARM UP kesto yht. n.20min
1-2 rounds:

4 LUNGE THORACIC ROTATION with back leg taps both side

5 FROG POSE with OPEN CHEST + 5 TABLE with THORACIC ROTATION

3-5 STEP DOWN

5 TOP SIDE HALF MOON + 5 GOOD MORNING SQUAT PRESS with plate

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CLEAN & JERK TECHNIQUE

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ACCESSORIES 3 rounds

15+15 SEATED CALF RAISE *DB/KB

15+15 TRICEPS PUSH DOWN *banded

8+8 STANDING HIP FLEXOR RAISE *DB

8 KNEELING HAMSTRING CURL *banded

40-50% tempaus ykkösestä.