Back squat up to a heavy three

jos tuntuu että voi korottaa, niin korota painoa!

Four supersets:

• 8 x bench press or floor press
• supine ring row, max reps

No rest between bench press and ring rows. Rest as needed between sets.

EMOM 10

3 Power Clean @ 50 % of 1RTM

TNG

4 - 4 - 4 - 4

TM (1 rep reserve every set)

Every 1.30min x 12

3 High box jump + 3 Power snatch

@ 60%

A1.
Back squat 4, 4, 3, 3
Tempo 2-4-X-1

Rest 1.30min

A2.
Chin up 4, 4, 3, 3
Tempo 2-1-X-2

3 x 3min Amrap

Ring Dip
HSPU
Push-Up

Rest 1min between sets

Score total amount of reps!

20 kierrosta aikaa vastaan:

• 5 leuanveto
• 5 etunojapunnerrus
• 5 istumaannousu
• 5 ilmakyykky

Time cap 20

For time:

100x Burpee pullups

• Burpee pullup = 1x burpee + 1x leuka
• Pullup -> Strict/kip, jumping, ring row
• Timecap 13min