frontsquat 5x3

5 rounds for max reps:

BW Floor Press
Max reps pull-ups

Post reps for each round and weight used!

FOR TIME

00:00-08:00
80/60 Cal Row

08:00-16:00
3 RFT:
8 Power Snatch 50/35kg
8 HSPU

16:00-24:00
80/60 Cal Row

24:00-?
3 RFT:
8 Thruster 50/35kg
8 Burpee Box Jump Over 60/50cm

Time Cap 32min!

Hietsu / Sörkkä Run

Start with a 5min Walk

Goal is to complete 2 x rounds in 50min!

SHOW UP AND YOU WONT REGRET IT!

HR 60-70%

Eccentric

5 Rounds
A1) Back Squat x 5
6-0-X-1
Rest 1:30

A2) Gorilla row x 8+8
2-0-X-0
Rest 1:30

Tempo etukyykky 4x4, tempo 3220
-Aseta jälleen merkki kyykkysyvyyttä varten

For Load:
2 - 2 - 2 - 2
Push Press

Shoulder Press (week 1) Use 90% of your 1RM
4x10 @60%
10+ @60% (AMRAP but leave a couple in the tank)

10 pull ups
15 push ups
20 air squat

Working for 30 Mins; 6 Total intervals

A. 3 Mins AMRAP:
30/25 Cal Row
15 Thrusters 30/25kg
AMRAP Burpee over bar

2 Mins Rest:

B. 3 Mins AMRAP: (Cindy)
5 Pull Ups
10 Push Ups
15 Air Squats

2 Min Rest

Push hard but aim for consistency, thrusters should be as unbroken as possible. Scale as needed.