Fs/Bs

4x 3/6 65-70%

1A) T2B 5X10
1B) RING DIP 5X10

A)
Front Box Squat
10-8-6-4-2+. Rest 2:00
- Goal: build to a heavy 2+ with a parallel box and a normal squat stance.
- Option: 5 x 5 at a moderately challenging weight.

B)
Romanian Deadlift
4 x 10. Rest 90s.
- build in weight if form permits

C)
Forward + Reverse Lunge
3 x 8 each. Rest 60s.

D)
Hollow Rocks
4 x 15-25. Rest 60s.

Shoulder Press
Find 4RM

10 EMOM:

1. 5-8 box jumps
2. 5-8 jumping pull-ups
3. 5–8 kettlebell swings 16/12
4. 6-8 walking lunges
5. 5-8 knees to elbows
6. 5-8 push presses 20/15
7. 5-8 back extensions
8. 5-8 wall ball shots 20/14lb
9. 5-8 burpees
10. 10-20 double-unders

5 Rounds for Quality
10 strict t2B
15 Rower ab roll out
2 Legless RC or 10 Ring Row
10 DB Arnold press 2x22.5/15

TC. 20 Mins

Open prep
5 min amrap
5 Deadlift 100/70kg
10 Db box step up 22,5/15kg

Plyometric training

A)
Barbell behind the neck jumps 3x5
2min rest btw sets

B)
Broad jump 3x3
2min rest btw sets

C)
Banded hamstring curls 10s/10s fast
1min rest btw sets

D)
Korokkeelle nousu tanko niskassa 3x5/5
2min rest btw sets

Banded Speed Deadlift 5x5

• Kuminauha jalkojen alta ja tangon päältä
• paino n. 35-50% maastavedon maksimista
• Räjähtävästi veto

For time:

00:00
21-15-9
row
box jump over

10:00
9-15-21
row
burbee over rower

(Total time cap 18min)