STRENGTH

Back Squat

7-6-5-4-5-6-7

Rest as needed between sets. Increase and decrease the loading.

RPE 4 to 4+

Amrap 20
400m run
20 single arm DB/KB S2OH (10/10)
10 Box jumps

L1: 20/15kg (22,5kg menee myös L1 miehille)
L2: 25/17,5kg

Goal 4+ rds

Accessory 3 rds, not for time

20 x SLDL w/ KBs or DBs
1:00 Hanging pull up bar
1:00 Plank hold

Every 4th Min for 8 rounds

Run 400m
8 Ring MU (scale to bar, pull up but make it tough)

Get the work done under 3 mins if possible!

Record total working time (intervals added together)

for time
150 wallball 9/6kg

4 Rounds; go every 6:00
8/5 Strict C2B Pull-ups
20 DB Alt. Step-ups @35/25lbs + 'low' box
25/20 Calorie Row / Stairs / Ski / 20/17 x Assault Bike

• Goal is to maintain pace across all 4 sets, so start a bit safe.

Push Jerk: 5 x 3 @75-80%, every 90s.

• reset at shoulder each rep.

15-20 mins for quality
12 alternating pistols (scaled to box pistols or box step up)
30s reverse plank
15 wall ball (unbroken set)
6-10 strict T2B
30s weighted wall sit (Dual KB front rack or goblet hold)

EMOM 24

1 minute : 3 x (clean & jerk)@80/55kg
2 minute : 10 box jumps 30/24"
3 minute : 2 rope climb
4 minute : 10 push ups + 14 air squat
5 minute : 5 strict pull ups + 7 TTB
6 minute : 12/9 cal row

How did it go?

5RFT

22 Kettlebell Swings 24/16kg
22 Box Jumps 24/20"
500m row
22 Burpees
22 Wall Ball Shots 9/6kg