100 Burpees to plate for time 25/15kg

TC 10

1) Front Squat: 2RM in 10 sets. Rest 2:00

• Goal: 90-95% of current 1RM if known
• 1RM is being tested on 18th Nov
• Option: 5 x 5, adding weight if form permits

Partner chipper for time:

60/50 cal row
40 t2b
30 burpees over the rower
20 t2b
10 burpees over the rower

TC: 13 min

-toistot jaetaan puoliksi, mutta sarjapituudet voi itse päättää

Front Squat: 3RM in 7 sets. Rest 2:00

• Goal: 85%+ of current 1RM if known
• Option: 5 x 5, adding weight if form permits

For time:
21 deadlifts, 225/155 lb. (102/70kg)
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb. (143/93kg)
50-ft. handstand walk (15,24m)
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

Scaled version
Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then
deadlift 135 lb. and bear crawl
♂ deadlift 135 lb., perform hand-release push-ups, then
deadlift 185 lb. and bear crawl

Deadlift
8-5-5-3-1 TNG

3 rounds
5+5 One Arm KB hang snatches
5+5 One arm KB OHS
10+10 One arm DB Row
rest 1,5-2 min

Shoulder press 3x60%, 2x70%, 1x75%, 1x80%, 1x85%, ME 90%

5 Giant sets:

12-15 DB Bench press @ AHAP
Max reps strict pull ups/Ring Rows

Rest 3:00 between sets.

WEIGHTLIFTING
(3/3)
Squat Snatch + Hang Squat Snatch (above the knee)
Every 90-120sec x9

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4 (2-4 reps in the tank)

Add 2,5-5% compared to last week.