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

6 rounds:
30s alternating jump waves
30s rest

3 x 3 jerk from rack, go heavy

Pullups

Shoulder press 8x3@72,5%