Back squat 5 RM, then 3x3 @ same weight

A: Back squat 10x3 amrap rpe 7 sista setet
B: Leg extensions 2set
C: 10min emom 2x strict Hspu Amrap sista setet

5 RFT :

3 Rope Climbs
20/15 Calorie Bike Erg
10 Thusters 52,5/37,5kg

TC 20

• Lets see if we can complete rope climbs in 1:30 or less each round. There is no need to rush these if they tend to tire you out quickly. Be intentional and only start each rope when you feel ready to make rep.

• Use the bike as a place to recover in this workout.

• Lets aim 1-2 sets in thrusters. If we need to take a break, try to keep your rest 10s or less.

3 sets
1 Clean + 1 Front Squat with 3sec descent + 1 Clean

100/75cal for time

*Feel free to change this number if 100/75 is out of your reach at the moment. As long as the test/re-test cals are the same thats all
that matters.

Kyykky 5x70-80%

Penkki 5x70-80%

Maastaveto 5x70-80%

Eli nousu kovaan vitoseen kaikissa...päivän kunnon mukaan..5-6 ylösmenosarjaa ja sitten työsarja...

Bench press

30 box jumps
20 push press
30 pull ups

for time

A: Bench press 10x5, amrap rpe 7 sista setet
B: Front squat 3x5, amrap rpe 7 sista setet
C: Leg extensions 2set
D: SA DB Shoulder flys 2set
E1: Banded triceps push downs 2set
E2: DB wrist extensions 2set

3 rounds
200m row
10 ring rows
10 passthroughs

Ring dip
8 reps x 6
*rest 1:30 between sets
*use band if needed. Scale to bar dips or dips off box.