Back squat

4 x 10 reps @65%

21-15-9

Thrusters (95lbs / 65lbs)
Bar Over Burpees
V Ups

20-20-20-20
Alternating legs

6 rounds of the following:

• 5 pull-ups
• 5 burpees

Vertical jump with my jump app

E4MOM x 4
16 DB snatch
10 T2B
8 push-ups
10 T2B

Clean & Jerk complex:x10 @ light weight
1 Hang clean DL 3sec paus
1 clean pull
1 squat clean
1 split jerk
+
Dead Lift 5 RM
Incline bench press 5rm of today + 2 delaod sets @ 90%
+
3 rounds for quality:
Strict pull ups x10-15 add weight if possible
Russian stepups x8/8 AHAP
Weighted hip extension x15
+
DB rows 3x12
Biceps curls 3x15

5 Sets of 2
Pause (2) seconds at knee level.

Set #1 - 80%
Set #2 - 85%
Set #3+4+5 - 90%
Rest as needed between sets.

5rounds for time with partner:
Kb swing 10/10
Wall ball sit-ups 10/10
Goblet squat 15/15

AM: 80 min
Warm up: row 6 min + mob. 9 min
1.Rowing intervals
A. 7 x 1200 m Row
- Rest 2min-
- Tavoitteena sama vauhti kuin viime viikon tonneissa
1) 2.09.7, 156/170
2) 2.09.6, 167/177
3) 2.09.5, 170/179
4) 2.09.5, 171/180
5) 2.09.5, 172/181
6) 2.09.4, 174/182
7) 2.09.2, 173/180
Cool down: 5 min CT + 10 min mob.

PM: 130 min
Warm up EMOM14
- 20 butterfly pull up
1.Gymnastics
A. Light MU practice, no full reps
- SS 3 x 10
- RS 3 x 6
- TWB 4 x 2
- HTR 12 x 1
B. HS walk practice:
- Painonsiirtoharjoittelua
- Tasapainoharjoittelua (Näitä tehtiin HR)
- 15 m HSW

2.Strength
A. Tempo Front squat 3x3 @ 80% = 70 kg
- Tempo 05X1
- 3 Seated box jumps after sets - 30" box + 15 kg plate
- Rest as needed
- Scaled to 67.5 kg - 2 3 2 reps

B. 3 sets:
15 m Death march - 25 lbs
10 Ring face pulls
25+25 s One leg ring plank
-Rest 90s-