Shoulder Press, work up to heavy 3RM
+
2x Max reps @85% of 3RM

FOR QUALITY

Tempo Dips

4 sets 5-8 reps

Tempo: 3s down - 1s pause at bottom - X fast up - 0s begin next rep

Rest 90s between sets

*You can use rings, parallettes, bench, chair etc..

Dip Variations

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CONDITIONING
8 x EVERY 1:30

RX:
8 Pike Push ups/HSPU
16 Air Squats/DB snatch/Plate GTOH
8 Alt. V-Up / 8 T2B

SCALED:
4 Pike Push ups/HSPU
12 Air Squats/DB snatch/Plate GTOH
8 Alt. V-Up / T2B

*Rest rest of the time

Front squat

4x3

85% / 1-2 RIR / E3MOM kaikki samalla painolla

Shoulder Press, work up to heavy 5RM
+
2x Max reps @80% of 5RM

Every 2min for 20min:

• 1 Bench Press @ 90% of 2RM

EMOM 6
5 Touch and Go Power Cleans, Work up to heavy

20 DL
max reps power cleans (40/60kg)

Push Press 6x2 @80%+

Rest & Recover

3x2 Squat Jumps with 25% of max Back Squat