30/35 Cal Row
20 Wall Balls
15 Burpee Box jumps
Rest 90 Seconds

4 Rounds. Record total time when the workout is done. Don't include the last 90 second of rest.

Time CAP 25 minutes

5x4 @ 80% Front squats all sets the same

16 Min AMRAP:
50 cal row
50 box jump overs
50 wall balls
50 push ups

Working with a partner split everything as YGIG

10/10 single leg box squat
14 Jump lunges
10 glute raises / off bench or box with barbell

10/10 single arm seated DB or KB press
10 bent over rows barbell overhand grip
Rest 90 secs
5 rounds

3 x e3m:
5 deficit *deadlift @ RIR 2-3
*tempo 3s lasku

Up to daily 1rm in 15min

Rest 2min

Max reps with bodyweight.

Aluksi noustaan päivän maksimiin. Sen jälkeen tehdään vielä maksimitoistot kehonpainolla. Skaalaukset: banded - mahdollisimman ohut kuminauha. Maksimitoistotestissä sellainen vastus, että pystyt tehdä minimissään 5 toistoa.

Snatch Pull

5 x 3 @ 50-55% of Deadlift

Go every 3:00

5x5 Touch and Go Power Cleans
- Rest about 2 min between sets
- Work up to heavy 5RM

Front Squat + Back Squat
5 FS + 6 BS @70% of 1RM FS
4 FS + 6 BS @75%
3 FS + 6 BS @80%