Find max of the day

• 2 Squat clean + 2 Front squat

4 RFT
15 Burpees
12 T2B
9 Push Jerk 70/50kg

TC 10min!

For time

5 rounds of

• 15 Wallball 20lbs/14lbs
• 10 Pullup

CAP: 8 min

Raaka rinnalleveto 3RM

selvitä 3 toiston maksimi kilot 15 min. aikana

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For time:
10x Wallclimb
28x cal Row
28x Thruster 40/30kg
28x DU
28x Bar over Burpee

Scaling options will be available for everyone at the box!

3 Rounds

YGIG / Heavy Quality

12 Step Back Lunge (F. Rack)

10+10 One Leg Deadlift (Bar)

Do heavy singles. Find your 1RM if you feel like it

20min to find 1RM in following complex
2 x Hang Power Clean
2 x Front Squat
2 x Shoulder To Overhead
If you hit your max early, continue to the end @ 70% from your established max.

Hollow Back Press Progressions:

1. Incline push up

2. Push up
   Use following template:
   3x3, 5x3, 3x6
   4x6, 4x9, 5x9
   4x12, 4x15, 5x15

3. Pseudo planche push up

4. Bench dip
   Use following template:
   3x2r, 5x2r, 3x4r
   4x4r, 4x6r, 5x6r
   4x8r, 4x10r, 5x10r

5. Negative parallel bar dip

6. Parallel bar dip
   Use following template:
   3x1, 5x1, 3x2,
   4x2, 4x3, 5x3,
   4x4, 4x5, 5x5

Perform with coupled mobility exercise.
For Quality

Back squat 4-4-2-2-2-2-2