-Buy In-
5/3/1 Back Squat – Week 1
200x5, 230x5, 260x5+ (12)

WOD
For Time:
5 Rope Climbs
-then-
3 Rounds for Time:
15 Thrusters (115/75)
30 Abmat Sit Ups
50 Double Unders
-then-
5 Rope Climbs

-Cash Out-
3 x 12 Barbell Step Ups (Front Rack Position)
Done with 95#

Ten rounds:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps

250m row

21-15-9

wallball situps
jumping pullups

• busted my heel early in the week

EMOM 10 min

3-6 strict dips/pull-ups, alt, 3 s down

6x2 (75-90%)

A: Every 90sec for 15min
2x Snatch @ moderate weight

B: Every 90sec for 12min
3x back squat,
Samma tema som förra veckan men nu med lite tyngre tyngder. Ca 80-90% från 5rm vecka 26.

C: 3 rnft(optional)
20-30sek side plank hö
25 AB mat situps
20-30sek side plank vä
25 AB mat situps

30 x Ring Muscle ups

(Time cap: 8min)

Three rounds:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

3 rnft
10 cal skierg/bike/row
2 rounds run in cirkle in boks

3 rounds
2 min air bike (approx. 40km/h)
30 x jump rope