Build to Heavy Single

4 x e2m:
8 front squat @ RIR 3

Sunday Cardio

AMRAP 45

2 Rounds of
50 Double Unders
40 Air Squats
30 Wall Balls
+
3 Rounds of
40 Sit-ups
30 Box Step-Ups
20 Pushups
+
4 Rounds of
30 KB Swings 24/16kg
20 Calories
10 Pullups
+
5 Rounds
9 Box Jumps
6 Burpees
3 Wall Walks

Start all over if You finnish, Great Job!!😎👋🏼

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

---

Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

---

3-5 rounds for quality. Rest as needed.

1) 3+3 TGU
2) 2+2 Perfect Stretch
3) Single Arm Overhead DB Lunges
4) 10 Hollow Pull-Down
5) 10 Double Banded Passthrough
6) 5-10 Rotator Cuff Exercise with a Barbell

3 x 5 hip thrust, sopiva paino

n.80% max

DELOAD WEEK

A) Shoulder press
In 15 minutes:
Work up to a heavy set of 4 reps, then 2 sets of 2-4 reps at H4

B) In groups of 3-5 people:
Last man standing: push ups

C) In groups of 3-5 people:
Last man standing: bicep curls

Front squat 8x4x70%

4 x e2m:
3 deficit deadlift @ RIR 1-2

AMRAP 8

3 power snatch @60/40kg
6 back rack reverse lunge
18 DU