5 x 75%
3 x 85%
1+ x 95%

Post 1+ score in comments

3min AMRAP

• 7 push press
• 7 burpees

3min rest

3min AMRAP

• 5 push press
• 5 burpees

3min rest

3min AMRAP

• 3 push press

• 3 burpees

• add weight on each round

5 Rounds

A1)
Back Squat x 5
Tempo 6-0-X-1
Rest 1:30

A2)
Bent over row x 8
Tempo 2-0-X-0
Rest 1:30

5 C&J (60% of 1RM C&J)
12 KB snatches (1,5/1 p), 6 left & 6 right

For time

• Hietsu run

Start from the box and finish at the box

Bench press: 5x6 (85%)

EMOM 12

1 ) 30s L-SIT
2 ) 30s Hollow Rock
3 ) 30s Abmat Sit-Up

In 20 minutes:

Push press 5 x 3

• rest 150sec between sets

Find your 5 RTM Back Squat in 15 min!

Technical max means the following standards have to be met in every rep before adding weight:
-Full Range of Motion (Hip crease below the knee)
-Knees tracking toes
-Hips descend back and down
-The bar moves over the mid foot
-Full grip on the bar
-Lumbar curve maintained
-Complete at full knee and hip extension

Alkavalla minuutilla niin pitkään kun jaksat
(Jotta perjantai tuntuisi pitkältä, valitse kevyehkö paino. Aikaraja 20min)

3 Raaka rinnalleveto
3 Etukyykky
3 Työntö

Paino: miehet maksimissaan 89 kg, naiset 61 kg