3 x alkavalla 4 minuutilla

8 romanialainen maastaveto, jätä 2 toistoa varaa
max toistot rengassoutu

For time
20 DB push press 2x22,5/15
30 pull-up
40 push-up
50 KB swing 24/16

DELOAD WEEK

4 rounds
8-6-4-2 back squat @55-70% 1RM
Rest 1min
4-3-2-1 high box jump 75/60
Rest 1min

3 sets of
A) 5-8 Strict Chinups (weighted if possible)
B) 10-12 Double DB Bench Press
C) 10-12 Sumo Deadlift High Pulls

BBF C) 8/8 bentover row

• Rest about 60-90sec between movements and sets.

10x 1min ON 1min OFF

A) 5 Mavea 5 Etukyykkyä
Amrap: BOB

B) 5 Raakariveä 5 STOH
Amrap: Pistoolikyykky

50/35kg

6 x 3 push jerk
- leave 1 rep in the tank
- rest 3 min btw sets
- no touch and go

AMRAP 7:00

3 Hang Squat Cleans @60/42.5
9 Bar Facing Burpees

• Goal: Tough effort. Barbell loading should be light enough to perform sets quickly and UB each round.
• Rx+: @70/47.5kg

A) Floor Press
8 x 3 every 60s.
- Slightly Heavier than last week - approx 65%
- 2-3 Warm-up sets

B)
Supinated Grip Inverted Rows
3 x 12-15. Rest 60s.
- Rx+: Feet Elevated

Zercher Squat
5-4-3-2-1+. Rest 2:00
- Build to a heavy 1+ (AMRAP) set. The goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 building in weight as form permits.

Back Squat
Build to a heavy 1 in 8 sets. Rest 2:00
- Sets of 5,4,3,2,1,1,1,1
- Goal: +2.5-5kg PR
- Option: 5 x 5 building each set as confidence allows