EMOM5:
3 BB push press @ RIR 3-4

EMOM5:
4-6 strict c2b @ RIR 3-4
->skaalaa kuminauhalla

AMRAP 6

10 Overhead Squats 30/20kg
20 Jump Over Barbell

E2.30M x 4

5 pull up V.2-3

Sarjat huomioiden toistoreservi. Skaalaus: banded/low bar

For time:
50 DB Lateral Box Step-overs total @ 50/35lbs + 51cm
EMOM: 5 Burpees
*This workout starts with Burpees
- TIME CAP = 8:00

Barbell Shoulder Press: 1RM. Rest 2:00
- Sets of 5,4,3,2,1,1,1....
- 3-4 reps over 90%
- Plan weight jumps strategically
- Option: 7 x 3 building to a tough set of 3

5 rounds for time;
8 Pistols each
6/4 Cal Bike/Row/Ski
4 Man-Makers @50/35lbs

• RX+: 1-4 Ring Muscle-ups after each round
• Scale pistols: Self assisted, to box, DB Front Squat
• TIME CAP = 15:00

A)
Push Jerk
Build to a 1RM in 10 sets. Rest 2:00
- Sets of 3,3,2,2,1,1,1....
- Option: Focus on technique performing sets of 2-3.

B)
Strict Pull-ups
1 x Max Reps
- Option: Less than 3? Then go for additional partner assisted for 2 tough AMRAP sets; rest 1:30

C)
Ring Dips
Accumulate 20-30 reps.
- Option: Accumulate 20-30 reps of Bar or Box Dips, or self-assisted ring dips

For time
10-8-6-4-2 of
Squat Cleans @70/50kg
Cal Bike/Row/Ski

• Rx+: 85/60kg
• 12:00 Time Cap

Deadlift against a band
Build to a Heavy 1 in 9 sets. Rest 2-3:00.
- Shoot for 80% of current 1RM (no band)
- Option: No Band, 5 x 5, adding weight if form permits. Reset on each rep.

3 Push Jerks + 2 Push Press + 1 Shoulder Press

• Build to a heavy set of this complex in 6-8 sets. Rest 2:00
• Shoot for 5kg heavier than last week
• Option: 6 x 4 Shoulder Press