Strength (load)

Weighted pull-up
5-5-5, AHAP

Accessory:

EMOM for 10 minutes of:
6 Heavy DB snatches, alt. arms (3/3)

Then

5-10 Peg board climbs OR 10-15 Legless rope climbs OR 15-20 Rope lowers

Rest as needed.

Metcon (quality)

EMOM for 20 minutes of:
1: 10 Back squats
2: 10 American KBS

For the back squats & KBS choose a light to moderate weight that allows good quality of movement.
Sets should be unbroken and on the easier side.

Accessory:

3-5 sets of:
20 Deadlifts with DB’s
20 Lunge steps with DB’s
Go unbroken on each set. Choose a light/moderate weight. Rest as needed

5-8 reps total of standing long jump.

Tempo back squat

4x5 reps V2

-3 sec tempo down
-every 3 minutes

12min 30s töitä/30s lepo

1. Käsilläseisontapunnerrus
2. Leuanveto
3. Seinäpallo

3x5 Weighted Pull Ups

• Build up to heavy 5

Back Squat
5/5/3/3/3 reps @80%+

A) Back squat VK1/4
5/10/5/10 reps

5x = @75%
10x = @65%

B) 4 rounds
1min: 12 v-up + AMRAP russian twist
1min: hip thrust (DB/plate)
1min rest

4 sets of
5/4/3/3 Push Press @80%+
6-8/arms Gorilla Rows

10 min practice and test different variations
BAR Muscle up

EMOM 25:
1. 5 burpee to target + 1 set of kipping pull up/c2b/mu (leave 3-4 reps in the tank)
2. 1x double db DT 22,5/15kg (12 deadlift, 9 hang power clean, 6 stoh)
3. 40-60 double under
4. 1 set of kipping hspu (leave 3-4 reps in the tank)
5. REST