4RFQ
3 Back Squats @BW (3010 tempo)
3 Seated Box Jumps
3 Broad Jumps
Rest 2 Minutes

Alkulämmittely ja mobility

8x complex: 1 pystypunnerrus 1 vauhtipunnerrus 1 työntö

8min amrap
10 t2b tai jalkojen nosto
5+5 rive kplla
30 hyppynarulla

Loppuvenyttelyt

Tempaus, 5 x 3

Gymnastics

For quality 20min
Handstand push-ups and handstand walk

For quality 20min
Butterfly & muscle ups

Partner AMRAP 8
YGIG
3 T2B
2 C2B
1 Muscle-up /up and over

Do one full round while partner rests in handstand hold.

Deadlift

3 x 3 @ 84-88%, Rest 3:00 between sets

3 Rounds @ 1-2 RIR

8-12 Incline DB curls
8-12 Swede crushers
10-15 DB Lateral raises

AF WEEK 14, Day 1

STRENGTH:
3 rounds, rest 1-3min between movements:

1) 2 Front Squat, tempo 32X1 + 4 Back Squat, free tempo with explosive execution
2) 6 Bench Press @ 88-92%
3) 5 Weighted Pull-Up

RIR 1-2 with the bench and pull-ups. Squats with 65% of 1RM Front Squat

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min