5 rounds for time: (tc 15min)

20 m Db front rack lunges 25/17.5kg
10 Barbell Push press 60/40kg
20 m Kb front rack walk ->slow! 32/24kg

With quality!

3-4 Sets of:
20 Banded Pulldowns
15 Light DB Extensions to Forehead

Rästi

Glute March
3 x 10 each. Rest 60s.
+
– World's Greatest Stretch x 5 reps each side
– Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Use 95% load Heavy of last week
Pause above the knees.

• 15 Min AMRAP of:
Handstand Push Ups 15 reps
Plyo Box Jump Overs (60/50 cm) 15 reps
Walking Lunges 30 reps

A.
Warm Up

PVC+MOBILITY

2 Rnd
1' Glute Activation MB
15 Empty bar RDL
20 Knees to Elbows
25 Calorie Row

B. Forza
Back Squat
4×4 @80%

C. Forza

For Time
10 Squat Clean & Jerk @70%
Rest 1'
8 Squat Clean & Jerk @75%
Rest 1'
6 Squat Clean & Jerk @80%

D. For Time
20 DU
20 HSPU
10 Rope Climb
40 DU
20 HSPU
8 Rope Climb
60 DU
20 HSPU
6 Rope Climb
80 DU
20 HSPU
4 Rope Climb

E. Skill
EMOM per 10'
Ogni minuto
7-10 Unbroken TTB

F.
AMRAP 14'
2 Rnd
10 Deadlift 100/70kg
20 W. Ball
Rest 1'

G. For Time
27-24-21-18-15
Bar Facing Burpees

alt. KB snatch
Rest 3:00:

H. Optional
1-3 SET
DB Bench Press 4×15

Dead Hang to pause L-sit Hold 5 set da 60-90"

For time:
21-15-9
Box jumps 24/20"
Strict Pull ups

30-20-10
Pistols Alternating
TTB

Korkea te veto + Te veto + tempaus

4 x (1+1+1)@65-75%
4 x (1+1+1)@75-85%
3 x (1+1+1)@90%

Työntö niskasta Te otteella samaan vauhtiin (ala Liito-Orava)

5x5@50-70% (te)

Max korka boksi hyppy n 8-12 täyttä ponnistusta