BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 8

A2) 3-Point Dumbbell Row:
3 x 8

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 4 of 8

---

5 Rounds or 20 Minutes:
40m Single-Arm Farmer Carry (each arm)
16/12 Calorie Bike/Row
12/8 Push-Ups

Post work to comments.

Tempausveto 3 x 5, 100%

Every 2' for 10'
1x sqt clean + 2x Jerk

3x
1x sqt clean + 2 FS

3x5 press

Aikaa vastaan:

5 kierrosta

10 DU
8 DB tempaus kyykkyyn
6 varpaat tankoon

AMRAP8
-5 pull-ups
-10 push-ups
-15 air squats

1) tempaus 3x60%, 3x70%, 3x1x90%
2) Bar MU 4x5
3) WOD
4) veny

Row 1000
50 box over burpees
Row 500m

Soudut sillä vauhdilla jolla mennään kisoissa. Burpeet tempo ja tekniikka kisa suosituksena.

Lopuksi
Henkka ja Juniorit 9-7-5 MU sarjat niin kuin kisoissa. Settien välissä 2 min lepo.

Vanhemmat henkilöt käsillä kävelyä.

EMOM x 15mins
1st - 5 Broad Jumps
2nd - 8-10 Band Pull Throughs
3rd - Assault Bike 30sec (increase pace each minute from easy to tough)

A. EMOM 5 min

30 double unders then AMRAP sit ups

(no single unders, only doubles or just try ;) )

B. AMRAP 15min:

5 Pullups

5 Wallball Shots @9/6kg

add 1 rep each exercise, each round. (5/5-6/6-7/7-8/8-9/9-...)

4x 5
*build todays heavy
*2min rest