A: back squat amrap@75%
B: 10min emom strict Hspu
C1: leg extensions 3set
C2: Kb push ups 3xMax rpe 7-8

EMOM10
1 power snatch = raaka tempaus
*Joka alkava minuutti 1 toisto
*Voit edetä nousevin painoin, mutta fokus tekniikassa ja räjähtävyydessä

E3MOM

A: Power clean 5x3
B1: Strict chin ups 3xMax
B2: Banded Nordic hamstring curls 3x8
C1: Wide grip lat pull downs 3set
C2: Adductor strength 3set
D: SA wrist extension 3set/each arm

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