Back squat

1 x 3
1 x 3
1 x 3
5 x 5

Find heavy six

KBS
SITUP
WALLBALL

Choose rep scheme & stick to it for 7rnds

AMRAP 6':
6 Thruster@50/35 kg
30 DU

Rest 5 mins

AMRAP 16':
15 cal row
12 Db push press @22.5/15kg
9 Toes to bar

Mobility

Skaalattu:
- 45-60min Kevyt
- Kevyttä liikkumista
- Kontrolliksi: 55-70% syke maksimista. PPPP.

Kuntoilija:
- 45-65min Kevyt
- Kevyttä liikkumista
- Kontrolliksi: 55-70% syke maksimista. PPPP.

Pro:
- 60-75min Kevyt
- Kevyttä liikkumista
- Kontrolliksi: 55-70% syke maksimista. PPPP

EMOM 15
1: 3 wall walk, rest of the time wall sit
2: 10 C&J @50%
3: 2 rope climb + rest of the time high plank
4: 15 wall ball
5: 10-15 GHD

2 squat clean @60
4 hand stand pushups
6 pullups
8 cal ski

170 min

1.WL
A. Every 3 minutes x 4
3 x 1 Power clean into 1 Push jerk
x 70-75 %/ 2 reps in the tank
- 47.5 50 52.5 52.5

B. EMOM7
1 Hang squat clean + 2 High box jumps

2.Metcon
A. 5 RFT:
15 cal run
12 CTB
5 squat clean @ 75 % + - 55 kg
Rest 90 s. between rounds

Times: 3.42, 3.38, 3.39, 3.39, 3.38

B. AMRAP20:
15 cal echo bike
10 Double DB hang snatch 2 x 12.5 kg
10 pull up
15 cal echo bike
20 Double DB hang clean & jerk 2 x 12.5 kg
10 pull up

Reps: 2 rnds + 30 reps

3.Strength accessory
A. 15 m sled push
- 2 x 80 kg
- 2 x 90 kg
- 10 x 100 kg

B. 3 rnds:
15 push ups
15 bicep curls
25 GHDSU

Single Leg Banded Hamstring Curls: 3 x 30-50 ea. Rest as needed.