Eccentric back squat
5x3r @ 105-110%
6s. descending to the bottom of the squat
2min Recovery

In this variationhas only a descend phase.
Descend about 6 seconds to the bottom of the squat.
Then your spotters help you to squat back up.

3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB pullovers
8-12 Prone Y-raises

WOD
13min. amrap
10x burpee
10x KB/DB swing
20x lunge
20x russian twist

Facepulls 5x15-25

Penkki 6x3 (noin 80% max3:sta)

2lankun penkki max1

5 sarjaa x 5

Warm-up

800m Jog
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
8 banded Good mornings
8 Scapular push-ups
8 Scapular pull-ups
+
2 Rounds
3 Jefferson curls
5 DB strict presses
3 Rope pull ups
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight on SB movements
* Few short sets/reps of other movements between sets
+
@ workout weight
200m Run
1 Rope climb
2 SB cleans
3 Burpee box jump overs
100m Run
2-3 Bar muscle ups
3 Strict HSPUs
4 SB squats

• Foam Roll Lats x 60s each (6-12 inches of motion)
• Biphasic Lat Stretch x 60s each
• Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

20 rounds at consistent pace:
4 hang power cleans 35/25 kg
6 barbell SDLHP’s 35/25 kg
8 sit ups
10/8 cal row

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Tib Raises
1:00 Quad/Glute/Hamstring Foam Roll
10 Elevated Calf Raises
1:00 Back Foam Roll
-Rest as Needed b/t Sets-