Warm Up

3 times with cardio machine
40s easy, 20s moderate, 10s fast, rest 20 sec about
then 2 sets
:30 Push Up Plank
5 HR push ups
5+5 single arm kb snatch
5+5 half kneeling kb bottom up press
10 alt leg v-ups

Strenght

Bench Press 3x5 and 2x3reps
rest 2-3 min bwn sets

Metcon
Every 3 min for 15 minutes (6sets)
6-8 kb snatch from floor alt hand
5-7strict pull ups or 8-12 ring row
12-16 alt leg v-ups

Five times three

Each set to be completed “On the 2:00”:
Wave #1
Set #1 – 6 Back Squats @ 67% of 1RM Back Squat
Set #2 – 4 Back Squats @ 72% of 1RM Back Squat
Set #3 – 2 Back Squats @ 77% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 72% of 1RM Back Squat
Set #5 – 4 Back Squats @ 77% of 1RM Back Squat
Set #6 – 2 Back Squats @ 82% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 77% of 1RM Back Squat
Set #8 – 4 Back Squats @ 82% of 1RM Back Squat
Set #9 – 2 Back Squats @ 87% of 1RM Back Squat

4 rounds for time:
800 m run or 65/50 cal row or ski
4 wall walks
30 m dual DB farmers carry 22,5/17,5 kg
2 min rest

Strict ring muscle ups

8 to 10 x 1-3, EMOM

Movement options (ring MU). Seated ring muscle-ups

No foot snatch

2 x 2 @ 70%1RM snatch
2 x 2 @ 75%1RM snatch
4 x 1 @ 75-80%1RM snatch

3 x 3
3 x 2
3 x 1
90% of max at ens

E2MOM until failure:
• 3 Squat Cleans 40% 1RM *
* Increase weight by 10% each round.

10 kierrosta nousevalla paiolla laskevalla toistomäärällä,
5x
5x
4x
4x
3x
3x
2x
2x
1x
1x

Week 5 of 6 of this cycle.
6 sets:
• 6 Back Squats
Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.