4 x 4min amrap alternating, no rest in between

A) amrap of
5 pull up
10 push up
15 air squat

B)
row for meters

4 Rounds

YGIG / Heavy Quality

16 Weighted Walking Lunge

12+12 One Leg Deadlift

(2 x KB or 2 x DB)

YGIG / round

Both complete 5 rounds yhteensä 10 kierrosta

12 Deadlift
9 Hang Power Clean
6 STOH

@70/50kg tai Skaalaa painot niin, että stohista 70-80%

Time Cap 15min

Isometric

A1.Back squat 4,4,3,3
Tempo 2-4-X-1

Rest 1.30min

A2. Pull up 4,4,3,3
Tempo 1-1-X-3

Rest 1.30min

*go heavier than last week

1) (21/15) (18/12) (15/9) Cal Row
2) 14/12/10 V-Up
3) 8/7/6 Devils Press
4) 14/12/10 Pull-Up
5) REST

As many burpees as you can in 2 mins

Snatch balance 3×1. Use 80-90% of 1RM. No fails!

1 C&J each min try to make it challenging and not too much change in the weight.

Squat cleans and split jerks

Build up to a quality 3RM for the day

5x3 70% Power Snatch

Doesn't have to be touch and go.