Back Squat 4x2x90%

3 sets

3 Deadlifts @70-75% of 1RM + A Big Unbroken set of Handstand Pushups after each DL-set. (keep 2-3reps in the tank)

Rest about 2-3min between sets

20min amrap:

• 1-2-3-4-5..... maastaveto kehonpainolla
• 5 leuanveto
• 10 etunojapunnerrus
• 15 ilmakyykky

Maastavetopaino kommenttiin.

6min AMRAP
4-8-12-16... deadlift 70/50
6-12-18-24... jump over bar

*Add four DL and six jumps every round

Partner amraps 2x15min
1)
30cal c2bike
30 kbs 24/16kg,
30 air squat,
*
2)
30cal row
30 Db snatch 22,5/15kg
30 air squat
*
(5min rest between amraps)

Lattiapenkkipunnerrus 3,2,1,1

Nousevat painot, 2 min tauot

6-8 Ring MU
12 burpee box jump overs
40 DU’s

15 Min time cap

21-15-9 Reps for time:
Front squats 60/40kg
STOH 60/40kg

*Every time you drop the bar, do 4 bar over burpees. No resting on the back.

Strength (load)

Back squat, every 3:00 (15 minutes)
5 @ RPE6
5 @ RPE7
5 @ RPE8
5 @ RPE9 + 1 repeat for max reps

Accessory:
4 rounds of:
10 Banded kettlebell sumo deadlift - moderate
10 kb ft.rack cyclist squats - moderate
Rest as needed

Lattiapenkkipunnerrus 1,1,1,1 jätä hieman varaa

Nousevat painot, tauot 2 min