2x3x52
2x2x58
2x2x62

Bar muscle-up

Max (unbroken) reps in 40-seconds

TTB
DIPIT
PULL UP
Maksimi ylläpidettävä toistomäärä

Romanian deadlift

4x8 reps, rest 2 min between swysy

As heavy as form allows

Week 2 of 8 of this cycle.
Front Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Back squat/ front squat

BS 80 squats
Light to moderate ( 25-65 kg)

FS 40 squats
Semi light to moderate ( 35-55 kg)

Kettlebell warmup
KB technique

Partner AMRAP 10
YGIG

P1:
- 3 KB clean with Left arm
- 10m front rack carry
- 3 KB clean with right arm
- 10m front rack carry

P2:
- Handstand hold / pike / plank

P1:
- 3 KB snatch with Left arm
- 10m overhead carry
- 3 KB snatch with right arm
- 10m overhead carry

P2:
-Rest

Gymnastics
Handstand walk & HSPU

Back squat 5x3

TABATA miniband sideplank clamshell alt sides
TABATA 8x 20s miniband glute bringe/ 10s hold
TABATA dual/single leg lowers & hollow hold

A)
Daily max of 5RM Hang Power Clean
- work on speed and positions

B)
EMOM 16 mins
Min 1: Curtis P x 4
Min 2: rest
Min 3: one round of DT @60/43kg
Min 4: rest

One "Curtis P" complex consists of one Power Clean, one Lunge (each leg), and one Push Press.