Set 1: 6 Reps 72%
Set 2: 4 Reps 78%
Set 3: 2 Reps 84%
3 Minutes Rest
Set 4: 6 Reps 78%
Set 5: 4 Reps 84%
Set 6: 2 Reps 90%
3 Minutes Rest
Set 7: 6 Reps 84%
Set 8: 4 Reps 90%
Set 9: 2 Reps 96%
% of 5 RM from last week (145kg)

4 runder
2min emom

1.12 cal ski  +  max rep utfall
2.12 cal row + max rep burppes deadlift 2 x 30/22.5kg
3.12  cal aab + max rep power clean 50/40 kg
4.Rest

Cashout 100 Ab-Mat Sit-ups

A.
25-20-15-10-5
Ski-erg calories
Wall Ball

B.
5 RFT:
10 SA Devils press
20 Sit-up
40 DU

C.
100 Cal Bike-erg
*EMOM 5 Thruster (35/50kg)

1. RPE 8

3 rounds:
400m Run
40 Air Squats
400m Run
-3min REST

12min/Build up
Power clean+Hang Clean+Frontsquat
hang above the knee

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

Deadlift Wave

3x 4-3-2

1: 2-3 reps in tank

2: 1-2 reps in tank

3: 0-1 reps in tank

.

90s rest between the sets, 2min rest between the rounds

As many rounds as possible in 10min

A)Assaultbikex15cal
B)DB Hangclean (squat) x1-2-3... (+1rep/new round) (DB2x26/20kg)

1-2-3-4-5-6-7-8-9.... until 10min mark

DB fly
Bicep curl +press
Reverse fly

Juokse lenkki, sen jälkeen EMOM 12min:
1) wall ball
2) punnerrus