Front Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

1. Run 400m
   WB
   1min Rest

2. Ski 400m
   Sit Up
   1min Rest

3. Row 400m
   Lunges
   1min Rest

4. Airbike 400m
   PushUp
   1min Rest

5. Run 400m
   FC
   1min Rest

6. Ski 400m
   Sled Push
   1min Rest

…. 😉

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Amrap12:
10 air squat
5 ring row/banded pull up
5 kb sumo deadlift high pull
10 leg raise over kb

E2:30 x 5
6 deadlift
-after every set, do 6 heavy (low) kb swing

Warm-up, 35/30 sec x 6:
1) Plank
2) Ring row
3) Press

Every 3 mins x 5: (prosentit kolmen toiston maksimista)
7 (65%), 7 (75%), 7-7-7 (82%) press

Every 2 mins x 5:
6 pull-up

EMOM 6 min:
6-8 toes-to-bar
Tee yksi teknisesti puhdas sarja per minuutti.

Emom 10min
10 bux jumps / emom
Total 100 box jumbs
M61cm / F51cm

For time

• 50 GHD hip extensions
• 800/1,000-meter row
• 25 GHD hip extensions
• 400/500-meter row

WU

Speed
3-4x
6-8/puoli lateral quick step

3-4x
Power snatch (50 % 1RM) 3
4 vertical jump

3-4x
medball rotational throw

CF
24-16-8
Thruster 15/20kg
BFB
Rest 1min
5/6-10/12-15/18
Bike
6-12-18
T2B

For time

• 21 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 18 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 15 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 12 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 9 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 6 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 3 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)