3 x

8 x Lateral raise, use light DBs
8 x bentover barbel row, you choose the weight
8 × wide grip pull up, overhand grip
Max reps hollow rocks (finish if lower back comes off the floor)
2 min rest

E3MOM x6:
3-3-3-2-2-2

• RIR 1-2 viimeisillä sarjoilla tai
• 3 @ 85-91%
• 2 @ 88-97%

EMOM 10 ( AMRAP )

Odd : Max. Reps Strict Pull-Ups
Even : Max. Reps Strict HSPU

3 Push Press Behind the neck + 3 OHS

3 sets (add weight to previous week or @ 80% of test)

Skater Squats

5 x 10, Alternating

Rest 2:00

** Romanian Deadlift**

4 Sets of 6

Go Every 2:30

AMRAP´S

AMRAP 2

Kettlebell Swing 32/24kg

AMRAP 2

Strict Pull-ups

AMRAP 3

Bar Over Burpees

Heavy Snatch Pulls

5 x 3 Building. Target 50+% of Deadlift

Go Every 2:30

Back Squat

4-4-4-4-4

Go Every 3:00

Overhead Squats

5-3-1
5-3-1
5-3-1

Send Off 2:00