AMRAP40 YGIG
- 100cal row
- 80 box jumpovers
- 60 wall ball
- 40 hang power snatch @35/50kg
- 20 muscle ups
- 10 power clean @60/90kg

Score = total reps/cals. 1 round = 310 reps.

A,
Back squat week 2 Cycle 2
1x3 @ 70%
1x3 @ 80%
1x3 + AMRAP @90%

Incline Bench Press
Find your 1 RM for the day

B,
Accessory Lifts
DB Bench: 2 x 15
DB Rollback: 2 x 10
Single Arm DB Row: 2 x 10

C,
EMOM 12 min
Odd: 3 Legless Rope Climb
Even: 6 Bench Press (70-75% of 1 RM)

D,
3 Rounds
15m Waiters Walk (right)
:10 sec Chin Over Bar Hold
:30 sec Hold at Bottom of Goblet Squat (light)
15m Waiters Walk (left)
:10 sec Chin Over Bar Hold
Rest :90 sec between each round.

A,
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy weight for the day and accumulate a total of 5 work sets.

B,
5 rounds, each round for time, of:
1 Rope Climb
10 Dumbbell Box Step Overs, 22,5/15kg
15 Push-ups

Rest 1:30 between each round.

Goal: Sub 2 min/round

C,
3 rounds for quality of:
10 L/10 R Single Leg Hip Thrusts
5 Glute Bridge Walk Outs
5 L/5 R Hip Circles

Hip Circles- quadruped

Rest as needed between rounds.

E2MOM20
3-3-2-2-2-1-1-1-1-1 hang power snatch

Handstand / Hanstand walk Practice 15 minutes.
Max. Time hansdstand / Max. Distance Handstand walk.

Do 6 sets of 2 hang squat cleans, AHAP.

E2MOM12
-5 back squats
*build to heavy

Maastaveto "nousu aloitusrautaan"
Maastaveto 3x70%, 3x75% 3x80%, 3x60% (prossat aloitusraudasta)

Back squat
3 rounds 4 reps
3 rounds 3 reps

A: Archer push ups 3set
B1: SA Kb press 3x7
B2: SA Kb row 3x15
C1: Kb push ups 2set
C2: DB pomell raise 2set
D: Kb skull cruschers 1xMax
E: SA DB preacher curls 1xMax