A) "Cindy"
20min AMRAP
5 pull-up
10 push-up
15 air squat

B) Core - On the minute for 6min
5s hollow hold + 5 hollow rock + 5 v-up or tuck-up + 5 hollow rock + 5s hollow hold

Tempo back squat
3x10 (3030) @45-55% 1RM (2RIR)

B) 4 rounds
6-8 strict chin-up
10-12 KB goblet cyclist squat (tempo 31X1) 32/24
Rwst 1min

C) 5min core AMRAP
5 strict toes to bar
10/side russian twist
15 back extension

Cleans
4x4 muscle clean
4x3 power clean @60-70% 1RM
4x2 squat clean @75-85% 1RM

5 sets, of 2 The "Enderton" Front Squats
- Start @60% and build to days heavy complex
- Rest 2min btw sets

1 rep=
1 Pause Front Squat +
1 Double Bounce Front Squat (11/4 Front Squat) +
1 Front Squat

EMOM20:
Russian KBS
Tater squat
American KBS
2 x Around the world, clockwise
Split stance snatch, left
Russian KBS
Tater squat
American KBS
2 x Around the world, counterclockwise
Split stance snatch, right

E2.30M x 3

4 shoulder press V.2-3 Painot huomioiden toistoreservi.

For time
12 Toes-to-bar
15 Ground to Overhead 42,5/30kg
21 Box Jumps
15 Ground to Overhead
12 Toes-to-bar

BENCH PRESS
1-1-1-1-1

E3MOM x3:
6+6 Reverse lunge
- Remaining time C2 bike/echo or rest

• lisää askelkyykkyihin 2,5% - 5% painoa viime viikosta