-4 hspu
*try to do with same scaling than last week.

Bulgarian split squat 3x4

EMOM x32

1) 13cal Echo
2) 2 Rope Clim
3) 12-14cal Row
4) 8 ttb

Deadlift
1. Work to today's heavy 8
2. 3 x 8 reps @70-80%

Double overhand grip and 2 sec negative every rep

10 minuuttia hölkkää
10 minuuttia juoksua
10 minuuttia kävelyä

Back squat

4 to 5 x 6 @ 76-80% (2 RIR), rest 3:00-4:00 b/t sets

Tempo Back Squat ( Tempo 32X )

5 x 3, go every 3:00

( Tempo : 3 sec down, 2 sec pause on bottom, fast up, bouncing not allowed )

Three sets for quality:
Strict HSPU x 6-8
45 s rest
banded pull up x 10-12
45 s rest
v-up x 12-15
45 s rest

Voimatempaus +vala
Tanko ja 20kg

Tempaus stopilla
25kg

Rive +vauhtipu+työntö 3+2+1
35kg asti

Pari takakyykkynelosta 45kg

Pystypunnerrus kolmosia
25,35,37

4 Intervals

AMRAP 8
600m Run
+
AMRAP in the remaining time
6 Overhead squats @ 61/43kg
12 Lateral burpees over the bar
18 KB Swings @ 24/16kg

AMRAP 8
800m Row
+
AMRAP in the remaining time
6 DB Thrusters @ 2 x 22.5/15kg
12 Box jump overs (step down) @ 24/20″
18 Toes-to-rings

– Rest 3:00 between intervals –