A) Back squat
2-2-2 work up to heavy (1-2 RIR)
Then 1x max reps (-2) @80% H2

B) 3 rounds 30s work / 30s rest
1. Hip thrust hold (weighted)
2. Front support hold
3. Wall-sit hold
4. Supine trunk rotation

Up to 1RTM in 20min.

2-3min rest between last sets.

Front Squat
4 x 4 with 3s down. Rest 2:30

• Last 2 sets challenging, but strict tempo and form

EMOM x 32

1) row
2) 5-10 pull up
3) bike
4) 20-50 DU

Deadlift ( Neutral Grip / Hook Grip )

5 x 3 @ 75%+ Go Every 2:00

EMOM x 32

1) row
2) 5-10 stoh
3) ski
4) 5-10 ttb

EMOM12
1. 3 squat clean @70-75% of 1RM
2. 2 squat clean @75-80% of 1RM
3. 1 squat clean @80-85% of 1RM
4. rest

Huom!

Prosentit suuntaa antavia. Valitse painot päivän fiiliksen mukaan.

5 rounds for time
10 shoulder to overhead 60/40kg
80m farmers walk 32/24kg

tc 12min

On 0:00, complete: 15/10 bike erg or row12-20 t2b

On 2:00, complete: 12 Power snatch 95/65lbs 10-14 Bar facing burpees

On 4:00, Complete: 20 Box jump overs 24/20” 10-25 Pull ups (1 unbroken set)

On 6:00, rest for 2 minutes x 4 total rounds (32 minutes)

Aikaa vastaan:

• 1000m soutu
• 50 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)
• 40 boksihyppy (N 50cm / M 60cm)
• 30 burpee