4 x e3m:
3 deadlift (dead stop) @ RIR 2
6-8 dip @ RIR 1

5x (1 Power Clean + 2 Push Presses)

• Build up to max Weights

3 kierrosta

8 lattiapenkkipunnerrus, tempo 31X0
8+8 moottorisahasoutu, 30X1
1min lepo

7x4 Back Squats,
Work up to heavy

DELOAD WEEK

B) Back squat
1 x max reps at the same load as the
heavy single front squat

C) 3 rounds for quality
20 russian twist
20 glute bridges

3 Rounds for Load and Quality

• 10 Double DB/KB Deadlifts + 30m Farmers Carry + 10 Deadlifts
• 5-8 Strict Toes-to-bar
• 5-8 Strict Chinups

AMRAP 6
6 Hang Cleans 50/35kg
6 Bar over Burpees

Rest 2min

AMRAP 4
4 Hang Cleans 50/35kg
4 Bar over Burpees

6 AMRAPs (2:30min rest btw)

A) AMRAP 5
12/9 Cal Row
12 Wall Balls

B) AMRAP 5
12 Double DB Deadlifts
9 Double DB Hang Power Clean
6 Double DB Shoulder to Overhead
30 Double Unders

C) AMRAP 5
5x7,5m Shuttle Run
8 Box Jumps
5x7,5m Walking Lunges
15 KB Swings

D) Collect As Many Reps as possible in 5min (in any set you want)
Strict Handstand Pushups
Strict Chinups

E) Max Calories of Bike in 5min

F) AMRAP 5
5 Pushups
10 Situps
15 Squats

Rest & Recover

EMOM x 10

3 hang power clean