For time

• 150 Burpees to plate (10kg)
• 120 Box jump overs (24”)
• 100 HSPU

Split as you like

Lepoja

21/15/9 For time

• Burpees over rower
• cals rowing

5 RFQ

• 3 Front squats 80kg
• 8 GHD Situps
• 8 GHD Back extensions

Every 90 sec for 9 min (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Then…
Take 8-10 minutes to build up Front Squat
+
E2M for 16min (8 sets) of:
Tempo Front Squat x 4 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. Focus on tempo and depth.

+
3rft
25 Wall Balls
10 Strict Pull-Ups

A: 10min emom
Explosive upper body movement x3reps
5-10 squats any how
B: Bench press 10x3, last set amrap @rpe7
C: Front squats 3x3, last set amrap
D: For time
21-15-9
Ohs
Assault bike for cal

10:00 easy Bike, Row, Run
+
- Foam Hip Flexors x 60s each (6-12 inch passes)
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Semi Heavy Cluster (~70% 1RM)
30 min AMRAP
Every lift starts from ground with no motion, no bouncing is allowed! Preferably re-grip after every rep.

🤯 YEAH, SUUUUCK IIIIIIIT!!! 🤣

You should estimate the reps to min 20 max 60 in this time.

Third failed lift is DNF -> concentrate on your setup and pace and skill.

In 30 mins there should be no hurry. If you lift less than 30 reps you should address your mobility and skill or conditioning. If you claim to lift more than 60 reps you don’t want to hear this: you are WEAK 😆 (or you have a questionably well tuned engine...)

Result is kg-volume
(bar weight in kilos multiplied by reps)

Movement example:

EMOM x6:
1.) Bike
2.) Burpee
3.) Air squat

Rest 1min...

EMOM x4:
1.) DU's
2.) Wallball

• Mobility...

• Work on:
  SB over shoulder

3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
8-10 / 8-10 kasakkakyykky tanko niskan takana
8-10 sumomaastaveto
8-10 ”Arnold press”
8-10 Rengassoutu