Back squat 5 RM, then max reps @ 80%

Every 8 min x 5 sets:
800 m run
8+8 KB snatches 16/12 kg
12 box jump step downs

3 rounds of:
6+6 KB kneeling Windmills
30 KB Russian twists
6+6 Side plank hip raises
30 Landmine twists
Rest

35 min partner AMRAP

Relay
1 Devil's press
3 shoulder to overhead
5 front squat
Run (10+10m)

2 DBs

EMOM8 of

Alternating bicep curls
Skull crushers

4 rounds for time
75 DU / 100 SU
9 DB snatch + 9m DB overhead walking lunges right arm
9 DB snatch + 9m DB overhead walking lunges left arm
20 GHD-situps

TC: 18 min

power clean + squat clean

1. Find today's heavy 1+1
2. 3x1+1 @80-90%

Drop & Go

WU

X-rounds
Juoksua
Burpeita
Erilaisia kyykkyjä, kantoja ja muita hauskoja juttuja

Front squat 3x2

For total reps

• Tabata deadlifts
• Tabata box jump-overs

-female weights 125-lb barbell and 20-inch box
-male weights 185-lb barbell and 24-inch box

Stimulus and Strategy
Today’s workout consists of consecutive Tabata intervals with a weightlifting movement and a gymnastics movement. Aim to work for most of the 20 seconds with minimal rest. Use light to moderate loading for the deadlifts, and consider stepping off the box during box jump-overs to jump into the next repetition safely. Transition quickly between the movements.

Intermediate option
For total reps

• Tabata deadlifts
• Tabata box jump-overs

-female weights 95-lb barbell and 20-inch box
-male weights 135-lb barbell and 24-inch box

Beginner option
For total reps

• Tabata deadlifts
• Tabata box step-overs

-female weights 55-lb barbell and 12-inch box
-male weights 75-lb barbell and 20-inch box

Coaching cues
Focus on hip position and barbell placement during the deadlifts. Ensure the bar stays close to the body throughout the movement.

Sources
The Deadlift
Box Jump-Over Variations
Box Step-Over