Back Squat
10 @ 60%
8 @ 70%
8 @ 75%
8 @ 80%

Front Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 70%

AMRAP 15'
1 Power Clean & Jerk @ 80%
2 Burpees over the Bar
3 Pull Ups

20 x Frontsquat
15 x Toe-to-bar
10 x Push Press
5 x Pull-ups

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups 5 reps
Strict Ring Dips 5-7 reps
Double DB Overhead Squats (light weight) 10 reps
Parallettes L-Sit 0:30

“Barbara”

5 rounds, 3min rest between

20 Pull-Up
30 Push-Up
40 Sit-Up
50 Air Squat

Target <4min round

RPE 4-5

Hit this with everything you got!

OR

Half “Barbara”

5 rounds for time:

10 pull-ups
15 push-ups
20 sit-ups
25 squats
Rest 2 minutes between rounds.

RPE 4-5

---

2 rounds:

Run 400m
2+2 Perfect Stretch

RPE 2-3

Chipper for time

40 m hillbilly prowler push
30 box over
20 jumping lunge
10 bulgarian squat / leg
5 box over burpees

3 x 10 tekniikkaa

10-11 Technique Squat Clean
11-12 Basic Endurance CrossFit
12-13 Basic Endurance Run

4-5 sets:
10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
15 GHD Hip extensions @ 2222 tempo
20 Ab mat sit-ups @ 3111 tempo

AMRAP 4min
Burpee over bar

2min REST

AMRAP 5min
Clean & jerk @ 50/35kg

2min REST

AMRAP 6min
10 HR Push Ups
15 Sit Ups
20 Air Squats

Spend some time on your best friend, foamroller!