For quality 20 minutes

10 Seated DB Triceps press (floor)
10 Strict pull ups
10+10 Bulgarian Split squat w/KB´s

Overhead Squat 5RM (start @ floor), in twenty minutes.

Metcon (reps)

Tabata air squats
Score = lowest number of squats

Accessory:

Weighted lunges, 4 x 12 (6/6) - heavy
Reverse hyper, 4-5 x 10 - heavy

2RFT

8 Overhead Squat @ 50/35kg
12 TTB
200 m Run

20 min AMRAP

RX

Max reps bar MU + 400 m run

Scaled A.

With a partner: spot each others for bar MU, run together 400m

Scaled B.

6 jumping bar MU + 400 m run

EMOM 2 x 5

Power snatch + 2 OHS

• Toka viikko ja prossat 80-85% 1 RM -voit vapaasti mennä painojen suhteen korotellen tai sitten pitää saman joka sarjaan.

4 rds for quality

Deadlift 10 reps @50-60% 1RM
rest 30 sec
Strict press 10 reps V2
rest 1 min

L2: Strict HSPU 7/6 reps

5 rds for time

10 burpees
10 hang DB C&J (5/5)
50 DU

TC: 14 min

L1: 20/15kg
L2: 25/17.5kg

AMRAP 32

Row 500m
32 burpees
32 STOH 45/35kg
Row 500m
32 KB swing 32/24kg
32 Front Squat 45/35kg
Row 500m
32 WallBall 9/6kg
32 Deadlift 45/35kg

Every 1 min 30 sec for 5 times
1 Shoulder press @80-85% of 1rm.
(time cap for shoulder press workout is 15minutes, so 7-8 minutes for warm up lifts after normal "warm up"