35min amrap
1,2,3… ladder
Wb 14 lbs
Burbee
200m run

On friday we squat

Back squat
work up to a 85-90% single
1.1.1.1.1
. = 2 min 30 sec brake

Front Squat
work up to heavy single 90-95%
1.1.1.1.1
. = 2 min 30 sec brake

Paused Front Squat
After last single, lower the weight to around 60% then:
3x3

2 sec Pause at the bottom of each rep

12 min AMRAP:
• 4 Deadlift 100/70kg
• 8 Kettlebell Clean&Jerk 24/16kg
• 8 Box Jumps 75/60 cm
Goal: 6 rounds.

Deadlift
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NT1RM

2-3 Rounds @ 2 RIR

8-12 Incline DB curls
10-15 DB skull crushers
8-12/side DB External rotations

For 40 to 60-minutes @ base

2000m BikeErg
1000m Row
2000m BikeErg
1000m SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

25x emom
1) soutu 15 cal
2)5 etukyykky 70kg
3) 5 suoraa leukaa
4) 5 hspu
5) rest

AMRAP, max reps

Front squat
3x5 reps

50 minutes @ HR Zone 2-3 :

4-6 Minutes Cardio
10 Push-Ups
12 Dual DB Bent Over Row
20 Air Squats
:30 Dual DB Overhead Hold
1:00 Wall Sit