Find your days 1 rep max Back Squat

Front Squat, work up to heavy 4RM
+
2x5 @85-90% of 4RM

RX: E3.30M x 4
6-10 ring dip
12 alt. gorilla row
10-12 strict knee raises (1s pito ylä-asennossa)

Scaled:
E3M x 4
6-10 ring push up
12 alt. gorilla row
6-8 strict knee raises (1s pito ylä-asennossa)

Skaalaukset: ring dip->ring push up->box dip Huom! Tee treeni laatua vastaan. Valitse itsellesi sopivat skaalaukset sekä ota riittävän raskas painon gorilla soutuun.

Shoulder Press ( Deadstop )

5-5-5-5-5-5 Build in max weight OTD.

Go Every 2:30

EMOM x 12:00
Min 1: 30s Max Hand Release Push-ups
Min 2: 30s Max Cal Bike/Row/Ski/10m Shuttle Run
Min 3: 30s Max Renegade Rows @50/35lbs

15-12-9
Hang Power Cleans @60/42.5kg
Front Squats

*Last set you MUST hold onto the bar for both movements or incur a penalty of an additional 15 Hang Power Cleans after the round is completed

• RX+ 70/47.5kg
• Cap 6:00

PERFORMANCE
15 ROUNDS FOR TIME
3 Bar Muscle-Ups or 2 Ring Muscle-Ups
2 Box Jumps @75/61cm
1 Power Clean @90/65kg

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FITNESS
12 ROUNDS FOR TIME
6 Kipping Pull-Ups / 6 Jumping Pull-Up
4 Box Jumps @ 61/51cm
2 Power Clean @70/47.5kg

• RPE 8-9
• Daily Video: https://vimeo.com/800815241

PERFORMANCE
EMOM x 8 MINUTES
MIN 1 - 1-2 Power Cleans
MIN 2 - 1-2 Bar Muscle-Ups

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FITNESS
EMOM x 8 MINUTES
MIN 1 - 1-2 Power Cleans
MIN 2 - 2-3 Kipping Pull-Ups / Partner Assisted Strict Pull-Up

• Start moderate and build up to and possibly past workout weight.
• RPE 7

Triset x 3 rounds

6 x Close Grip Floor Press (barbell)
Rest :10
12 x Push-Up
Rest :10
24 x Elbow Out DB Floor Press
Rest 3:00

• Aim same loads as last time if it went smoothly.

Build to a 1RM Back Squat

• RPE 10
• Option practice with moderate loads for 3 reps