Intensive back squat workout with total 56 reps. Do it for example every third minute.

Warm up:
1:30-1:00-:30 machine
6 samson
3+3 spider stretch
12 shoulder taps
12 glute bridge
12 deadbug
6 back squat @barbell -> voit nostaa painoa kevyesti

1) E2:30 x5:
5-5-4-4-4 back squat
10 d-db strict press

2) 10min:
10 reverse lunge
5 squat jump
10 db plank through
10 mountain climber

1 x 12

3 x 8

Dumbbell Single Hand Overhead Press
- 3 sets of 10 reps

Overhead squat

4 x 3-5 @ 85+%1RM snatch (3 RIR), Rest 3:00 between sets

Snatch

10 @ 60% – 8 @ 65% – 6 @ 70% – 4 @ 75% – 2 @ 80%

– Take 2:00 break between each weight to add load and to prepare yourself –

– Focus on today’s piece is consistency in a moderate volume ladder format. This is not intended as a “workout”, don’t rush the lifts to get a faster time. Focus simply on accumulating EXCELLENT repetitions at a steady pace.

Every 2:00 x 4
-50m swim for time

Individual workout
5 rounds for time of:
Row, 500/400 m
30 Box Jumps, 60/50cm
30 Wall Balls, @9/6kg

Timecap : 35 mins

As many Wall Walk as doable. Each set same amount.