Metcon (reps)

AMRAP in 8 minutes of:
15 HR Push-ups
20 Sit-ups

Rest 2:00

AMRAP in 8 minutes of:
10 CTB Pull-ups
20 Air squats

4 x e3m:
3 back squat @ RIR 1

2min on / 2min off for 6 rounds

Buy in:
15 box jump 60/50
12 toes to bar
AMRAP:
Rounds 1-2: squat snatch @50% 1RM
Rounds 3-4: power snatch
Rounds 5-6: overhead squat

Overhead squat

75 % x 5
85 % x 3
95 % x 1 +

30-45min Very light rowing or jogging

10min Barbell Squat Work:

• Use empty barbell
• Do sets of 3 reps
• REST 20-30s. Between sets
• Practice tempo, balance and explosiveness of squatting in the following movements:

- Back Squat
- Front Squat
- Overhead Squat
- Jerk Grip Overhead Squat

EMOM15
1. 8-10 ring row

2. 8-10 DDB Z-press
3. 8-12 weighted hollow rock
4. 30s side plank R
5. 30s side plank L

Tee treeni laatua vastaan.

AMRAP 6
14 DB Snatches 22,5/15kg
14 Wall Balls

Rest 3min

AMRAP 6
7 Front Squats 60/40kg
7 C2B Pullups

For time
21-15-9 Deadlifts 100/70kg
21-15-9 Handstand Pushups
75-50-25 Double Unders

3 standing vertical jumps measured with Polar watch leg recovery test.