Front squat 6 RM, then 3x4 @ same weight

Weighted chin up 1x4, 1x3, 1x2, 1x3

1) run (around the Box)
2) DB stoh x 8
3) C2 10kcal
4) V-up x 10
5) rest
@12,5kg x 2

7-10 times

Back squat 5 RM, then 3x3 @ same weight

3 sets:
5x10 HS-walking steps, on the spot w/ spotter
- Rest as needed btw sets
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5 sets:
HS-walk
- As many tries/set as you can
- Rest as needed btw sets

Warm-up:

3x
15/12 Echo bike
20 Cossack squats
10+10 Half kneeling 1-arm shoulder press
6 Burpees
:40 Plank hold

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Shoulder press 6 rep max
* +4 x 6 @ 90%

Push press,
2 x 10 @ 62%
2 x 8 @ 68%

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Metcon (time)

4 Rounds for time:
30/24 Calories echo bike
10 Devil’s press, 2 x 20/15kg

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Bonus:
5 x 15 Banded pull-ups
4 x 12 Behind the neck barbell tricep extension
3 x 12 reverse hyper

Core:
3x
1:00 min plank
30m Sandbag bearhug carry

TGU 3-3-3-3
+
5rft:
10 Alternating DB c&j
10 TTB
250/200m row

Hang squat clean 2 RM

3 rounds for time of

• 30 dumbbell snatches
• 30 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB

Raakatempaus 5x2