Every 2 minutes, for 16 minutes (8 sets of):
10/7 Calorie Echo/Assault Bike @ HARD Effort
1 Power Clean @ 50+%

Four sets of:
6 Back Squats
Rest 2-3 minutes between sets
*Start at 65% and make small jumps each set.

Four sets of:
5 Deadlifts
Rest 2-3 minutes between sets
*Start at 65% and make small jumps each set.

Against a 3 minute clock, perform as many reps as possible of:
500 Meter Row
Max Box Step Ups (20") in the remaining time.
Rest 60 seconds between sets and repeat for 4 total sets.

Alternate B1/B2

B1. Strict dip – Build to 3-5RM, rest 1:00 before A2

B2. Strict chin-up – Build to 3-5RM, rest 2:00 before A1

5 rounds for quality

8 thruster light
10 GHDsu
8 wall ball 6 kg
10 t2b
8 hip thruster moderate

Pn höntsäilyä puolikuntosen käden kans.

Snatch

A) E2MOM X7-8

• 1 Snatch Pull + 1 Hang Squat Snatch

B) Snatch Pull

• 4x1 @110-120% (1s pause below knee)

B) 60s on/1:30 Off X4:

• AMRAP: Squat Snatch @60kg

Back Squat

4 Sets Of:

• 6 Reps Performed as (3 reps of 1 & a quarter BS + 3 Normal BS)

*RIR 1-2
*Rest 3min between sets

Strength

A) 3-4 Rounds:

• 8/8 Front Foot Elevated Alt. Split Squat (2xDB @farmer) *rest 60s
• 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

B) 3-4 Rounds For Quality:

• 45/45s Copenhagen Plank
• 10-15/leg Banded Hip Abduction

For time w/ double dumbbell

10 deadlift
10 reverse lunges
10 hang clean
10 burpees over db's

5krs ugoigo
200m farmers carry 2x24kg
12 t2b
16 dball squat 30kg
10 dball over shoulder 30kg

Week 6
Back Squat
3x4 @82%
1x max rep on the last set (goal: 6-7 reps)

A)
3x3 paused pull up (weighted/ weighted neg./ 3x12 heavy ring row) - 2” paused on top pos.

3x5 strict hspu
(def./suf. hspu, box hspu, pike push up) @rpe7-8

3 rounds
A) 10-10x single leg hip thrust
B) 12-12x B-stance RDL with barbell @heavy
C) 16 banded biceps curls

28' AMRAP w. partner

1 partner complete 1 round of:

12 box jump over
9 wall ball
6 burpee

Then 5 syncro KB complex 5 deadlift + 4 USA swing + 3 high pull + 2 thruster + 1 frontsquat

AMRAP 8

Sets of 1-4 Strict ring muscle ups

Movement options. Seated muscle-up → Kipping ring muscle-up