3-3-3-3-3-3 of:
BB Back Squats
90-95% of 3 @ 8 RPE 3-3-3-3 reps
80-85% of 3 @ 8 RPE 3-3-3-3 reps (31X1 tempo)
Use load of last week 3 @ 8 RPE

Team of 2

For Time:
1600m Run
80 Wall Ball (9\6kg)
80 KB Swings (24\16kg)
800m Run
60 Wall Ball
60 KB Swings
400m Run
40 Wall Ball
40 KB Swings

2 x 5 kippi renkailla
2 x 5 kippi tangossa + paina tankoa kovaa alas
2x3 hyppy ring MU
2x3 hyppy BMU
2x3 jalat maassa kääntö ring MU

Yritä Bar MU + ring MU

20min amrap

10 x mave
10 x punnerrus
12 x pystysoutu
10x vatsa+ wb

3 attempts at each lift to find your 1 RM.
max of 3 failed attempts throughout and a 30 min time limit.

• 1 RM back squat - 255 bs
• 1 RM press - 135 lbs
• 1 RM deadlift - 295 lbs

TOTAL: 685 lbs

PR'd my deadlift by 20 lbs!!!

75 min
Warm up EMOM10 + 10 min mob.
- 20 HSPU, 30 bfly

1.Gymnastics
A. HS Walk practice
- Handstand rocks 2-4 sets of comfortable reps
- Box pike Single arm HS Hold 2-4 sets
- Wall facing Single arm HS Hold 3-4 sets
- Suoraa kävelyä - 10 m.

2.Accessory
A. 3 sets:
A) 15 KB Jefferson curl - 12 kg
B) 20-30s Tuck hold on parallettes - 30 s.
C) 20 Banded pull aparts
- Rest 60 s. between movements-

B.Prone shoulder CARs - 3 x 10

75 min
Vapaauinnin lyhytkurssi

Dumbbell bent-over row 5x8-10

Heavy Deadlifts

5x205
5x225
3x255
3x275
3x285
1x300
1x305

Amrap 7
1 power clean 70kg
30 du
2 power clean
30 du
3 power clean
30 du
4 power clean
30 du
Aggiungi un power clean 70kg ogni giro

Shoulder Press
3, 3, 3, 1, 1, 1
95, 115, 135, 155, 160, 165

5 min. AMRAP
clean and jerk #135

(3:32 Grace time)