Up to technical max in 20min.

Warm up sets:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
3 reps at 60% of 1RM
2 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM
1 reps at 90-95% of 1RM

Huom!
3min levot viimeisten raskaiden toistojen välissä.

DELOAD WEEK

5-4-3-2 back squat @50-70% 1RM

3 kierrosta

10-12 kp hauiskääntö
1min lepo

5x3

haetaan painoa

A)
Front Box Squat
4 x 3 @ little heavier than last week, every 60s.
- Parallel Box

B)
Landmine RDL
3 x 10 @slightly heavier than last week. Rest 90s.

Clean & Jerk
3reps @65% - 2 reps @70% - 1 rep @75%+
3reps @70% - 2 reps @75% - 1 rep @80%+
3reps @75% - 2 reps @80% - 1 rep @85%+

Rest about 60-90sec between sets and waves

Partner WOD

AMRAP 15
40 Calories
30 Toes-to-bar
20 Front Squats 60/40kg
10 Bar Facing Burpees

Front squat 3x5
1x5@65%
1x5@75%
1x5+@85%

BikeErg intervals

3 sets of :

1:30 @ 100-105%MAP5
1:30 @ Rest

Rest 7 minutes

Bike 10 minutes @ 105-115% FTP20

For time:
800-m row
18 muscle-ups
800-m row
15 muscle-ups
800-m row
12 muscle-ups

Split anyhow