A: Back squat 10x5 Amrap rpe7 sista setet
B: Strict hspu 5xMax
C: Leg extensions 2set
D: Dips 2xMax
E: Triceps push down 1set

W-Y-O:
5-8 rep

b:
3-5 rep, building

P-B
Heavy

12 min amrap

2/4/6/8/10/12/14.....

• One handed Thrusters w. kettlebell
• Burpees

(split Thrusters 50/50 between Hands each round)

15 min EMOM Power Clean & Jerk

Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 95/65 lb, 42.5/29 kg

Rest 3:00

Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 115/85 lb, 52.5/38 kg

Rest 3:00

Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 135/95 lb, 61/43 kg

Rest 3:00

Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 155/105 lb, 70/48 kg

AMRAP 12

8 Wallball Shots
8 Push-Ups
8 Air Squats
8 Burpees

Rest 0:30 between rounds.

Max effort axle deadlift
(5-4-3-2-1)-1-1-1
2min rest
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

OHS

Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
@69% of 3-RM

Takakyykky
1 x 5 @ 67,5%
1 x 3 @ 76,5%
1 x 1+@ 85,5%
*Viimeisessä sarjassa tavoitteena vähintään kolme toistoa, mutta tee niin monta toistoa kuin hyvällä tekniikalla tulee.