3 rounds:
- 3x Back squat w/ 2sec pause at the bottom
- 2min Rest
- 3x Back squat
- 2min Rest

*use the same weight on both squats. Increase on every round and build it HEAVY!

AMRAP 7

3 Power Clean 90/70kg
6 bar over burpees
40 Du´s

For time:

20+20 KB snatch (hang) @ 24/16kg
15 TTB
15+15 KB Snatch (hang) @ 24/16kg
15 C2B
10+10 KB Snatch (Hnag) @ 24/16kg
5 Bar MU

3 rounds
1’ wall sit
15 FS @60/45kg
15 C2B
1’ bar hanging
At the end of the 3rd round -> 5’ rest

Then
3 rounds of
8 Jerk @60/45kg
10 burpees over the bar

A: E2M for 20min
1: Back Squat x3
2: Strict HSPU x5-8 @30x1

B: 12 min emom
1: Singel arm kb front rack carry 20m hö
2: Isometric Copenhagen adduktor exercise x20-30sek hö
3: Singel arm kb front rack carry 20m vä
4: Isometric Copenhagen adduktor exercise x20-30sek vä

Paused bench press 3x4, 3x3

Eilinen/

Etukyykky, raskas ykkönen (ilman vyötä)

Puolesta reidestä tempaus 2RM (pukeilta)

Maastaveto tempaus lähdöllä, koroke jalkojen alle

1x5@95%, 1x5@100%, 1x5@105%

Lisäpainolankku 4x40 sek

Back squat jumps 4x6 reps

• 10 Interval of:
Row 2:00 @ 85-90% MHR
1:00 rest each interval

• 5 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
(5 Sets a quasi max reps meno 2 reps di buffer)
0:45 rest each sets.