100 deadlifts
90 back squats
80 power cleans
70 jerk
60 SDHP
50 front squat
40 hang power clean
30 thrusters
20 power snatch
10 overhead squats

Rx 50/35
Time cap 60'

A) In 15' find 1rm squat clean

B) Emom 8'
Even: 5 hpc + 5 fs @70% A
Odd: 3 wall climb

C) Amrap 12'

3 squat clean
8 HSPU
14 AKBS 24/16

RestDay!

15 min EMOM
min 1 - 10 HSPU
min 2 - 10 GHD sit ups
min 3 - 30 Air Squats

• For Time:
Assault Bike 100/75 Kcal
MB Wall Ball (9/6Kg) 100 reps
Pull Ups 100/75 reps

• 20 Min AMRAP of:
Double KB Front Rack Carry (2X24/16Kg) max m accumulated
Every 2:00 perform:
Air Squats 20 reps
Wear Vest (9/6Kg)

Emom 12

Odd: 4–10 strict pull up,
Even: 4–10 HSPU / RING DIP / PUSH UP,

Make it harder in some way than last week. Add reps from the last week or go with a bigger deficit / thinner band.

Still, easier scaling than in the 5rm progression. For example, use a thicker band or go without extra weight.

3 rounds, supersets

• 8–12 dumbbell shoulder press
• 8–12 ring row

90 s rest between sets

Choose a weight that you can hold for all sets, but the last reps should be quite hard. Adjust your ring height so you can hold at least 8 reps in all sets.

Take it easy for a few days and then test your new maxes.

• Pulling movement: Use the same weight as in the 5rm pull-up progression and try your new max set with that weight.

• On the pushing movement, try for a new max set on the movement you picked for the progression.

You can do it!

Ladder 50 minuts
Rowing
V-ups
D-ball slams

Lämppä:
3KRS
15 Kuminauha maastaveto
15 Facepull
10 Lapapunnerrus
15 Takakyykky
20 deadbug

Työntöveto taskuilta (pukit) 6x2x100-120% (maastavedosta)

Raakarinnelleveto + etukyykky (kiinni otto ekalla 45 ja tokalla 90 kulmaan josta suoraan kyykkyyn, ei ojennusta välissä)

7 x (1+1)65-80%

Saksiin työntö, tolpilta/pukeilta täyteen pituuteen

6 x 2 x 65-75%