A,
Zercher Squat 7-7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For quality:
2x max rep Glute Ham Raises
Belt Squat Step-up, pick load, 3x 1 min
3x5 Weighted Pull-ups, pick load
2x15 Strict Press, pick load
1x20 Dumbbell Pull Overs, pick load

C,
3 rounds for time of:
10 Bench Press 93kg/61kg
Row, 500 m

Goal: sub 10 mins

D,
Every 1 min for 10 mins, alternating between:
Sandbag Bear Hug Carry, pick load, 15m
10 L/10 R Lateral Med Ball Throws, pick load

Sandbag Bear Hug Carries- heavy load

7 min max burpees to target

AMRAP 20'
20 DU
15 cal bikeerg
10 db alt snatch @15kg
5 burpee over the dumbell

Alternating On the 1:30 x 4 Rounds (12 Minutes):
Interval #1:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low-Hang Power Snatch
1 Power Snatch

Interval #2:
1 High Hang Power Clean
1 Hang Power Clean
1 Low-Hang Power Clean
1 Power Clean

Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day.

E0.5MOM5

1 Squat snatch

3 rounds:
10 Barbell row
10 DB bench press

3 rounds:
10 db shoulder press
10 kb swing

3x legless rope climp

rintalihaksen käsittely lacrosse-pallolla 1min/1min
Optional accessory:
Use 5-15 minutes to practise your weakness (pistols, du’s, mu’s, wallballs, hs walk etc)

every 75 seconds for 5 rds:
5-15 huspu (you can try strict or deficit also if want)
-rest 3min-

every 2 minutes for 4 rds
1-3 excentric huspu, 4 seconds down (you can try decifict if want
-rest 3 min-

every 2 minutes for 3 rds
wall climb + 20s hs hold OR 8-20 shoulder taps

5min Row/IAirbike with nose breathing only

Perfect Stretch video

5 rounds

1km moderate
30s rest
500m mod +
60s rest
500m mod++
90s rest

3 RFQ

15 Plate hammer curls 20kg
20 Overhead banded triceps extensions
20 supermans