Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

Workout(20)
5/4/1=:25 work :15 plank :20 rest
body builders
wallsit
lateral hopovers
reverse sb burpee w/press

Finisher
50 cross crunch
1:00 butterfly stretch

FOR TIME OF:
30-20-10
PULL UP
FRONT SQUAT 60/40 40/25

Every 3 minute × 5 rounds:
15/12 calorie Bike or Row
10 d ball clean 40/30
5 Thrusters 60/40

4 Sets of 6
Rest 2 Minutes Between Sets. Take from the rack.
This is the first of a progression. We are aiming to start at 90-100% of our recently completed 10RM Push Press.

Etukyykky 5 RM

4 min AMRAP:
• 3 Toes to Bar
• 3 Deadlifts 135/85#
• 3 Front Squats 135/85#
2 min Rest
4 min AMRAP:
• 6 Toes to Bar
• 6 Deadlifts 115/75#
• 6 Front Squats 115/75#
2 min Rest
4 min AMRAP:
• 9 Toes to Bar
• 9 Deadlifts 95/65#
• 9 Front Squats 95/65#
Front squats start from the ground. Goal: 6 / 5 / 4.

Eilinen

Time 10min
45m run
Air squat x6-8
Push up x3-6

Rest 3min

Time 10min

Slam x8-12
V-up Alt leg x4-8
Superman x4-8

Ma: Clusters and strenght
(modified training from Lasse Rantala)

Emom 9: Find max of the day cluster
Then for time:
7 cluster 80%
5 cluster 85%
3 cluster 90%

3 rds, rest as needed between sets:
6-10 ring dips (scale with rubberband if needed)
6-10 barbell row
6-10 deadlifts

Three sets of six false grip pull-ups on rinfs with following tempo:
3s up
1s hold
3s dow