E3MOM x 6 set
11 rep Back squat @ 69% of your 1RM
7 rep Back squat @ 75% of your 1RM
3 rep Back squat @ 83% of your 1RM
3 rep Back squat @ 83% of your 1RM
7 rep Back squat @ 75% of your 1RM
11 rep Back squat @ 69% of your 1RM

A: Triple jumps x8
B: Deadlift 5-5-5-5-5
C: Strict pull ups 3set
D: SA lat pull downs 3set
E: Seated rows 3set
F: Extended Cable biceps curls 2set
G: Z-bar Preacher curls 2set

5 x 2

tiimikisat

4 Rounds for time:
10 Thruster @43/30 kg
8 Chest to Bar Pull Ups

• Rest 1 min in between sets

Time Cap: 15 min.

A: Ring dips 5x5
B: SA Kb press 3x3
C: Push ups 5x10
D: Banded OH triceps extensions 3set

3x4 muscle snatch
5x3 snatch high pull pukeilta
4x3 snatch high pull lattialta
6x1 tempaus

Warm Up
2 rounds
2 min cardio
20 band pull aparts
20 shoulder taps
10-20 barbell bench press
10-20 ring rows
then some mobility&warm up lifts for bench press

Strenght
5 sets
3 Tempo Bench Press (2-3 sec lowering down and up)
build to heavy weight, starting at 50% of 1rm bench press
rest 2-3 min

Metcon
3 rounds alt time with partner
1 min ski or row at fast pace
12-15 american kb swings
12-15 ring row

10 wall walks for time.