Back squat

Reps 3-2-1-1-3-2-1-1
Rpe 7-8-9-9-7-8-9-9

AMRAP 30’

30 cal row
3 power cluster
20 burpees double jump over
3 power cluster
30 box jump over
3 power cluster

Warm up
2 rounds
1:30 cardio machine
15 hip bridges
15 air squats
5 inch worm with push ups
5 dynamic squat strech
8+8 suitcase deadlift
4 single arm devils press

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Kettlebell or Dumbbell Thrusters
rest 2-3 min bwn sets

Every min for 12 minutes
min 1 - Suitcase Deadlifts x 10+10 reps
min 2 - Single arm Devils press x 6-8 reps
min 3 - box jump x 8-12 reps

Bench Press

3-3-3-3-3

Between sets 6 Double Dumbbell Row

Go Every 3:30

A1) Muscle snatch+ tempauksen allemeno 3x2+1
B1) tempaus 4x2

For time

• 10 rounds for time of
  • 200-m run
  • 3 ring muscle-ups

For time with a partner
250/200 cal row
After each 50/40 cal complete :
One round of “Barbara”
20 Pull up
30 push up
40 sit up
50 air squat
START WITH BARBARA AT 0:00! After the 250/200 cal the workout is done!

The entire workout is You Go , I Go style!
Timecap 40 mins

Deadlift on a plate 4x6 reps

For time:

The front squats must be done without a rack - Clean it and go (A squat clean does not count as a squat in this workout)

• 20 Front squats 60kg
• 40 Bar facing burbees
• 20 Front squats 60kg

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Prayer Stretch on Box
10 Alt. Wrist Push-Ups*
:30/:30 Half Pigeon Stretch on Box
*In a table top position, start with both hands in fists on the ground. Slowly unroll one hand so back of the hand is on the ground, with palms up. Roll back into a fist and switch sides.
-Rest as Needed b/t Set-