5x5 box squat

Go by feel on this. Slow decent to low box or bench and stand.

Try to keep squat mechanics and don’t hit the box hard, pause 1 sec and stand.

20min amrap:

• 4 käsipainothruster (N 2x15kg / M 2x22,5kg)
• 6 toes-to-bar
• 24 tuplanaruhyppy

Back Squat 4x3 @82,5-87,5%

Hang Snatch, above knee. Catch 90 degrees ( power ) and Freeze.

5 x 2 @ Every 1:30

Hang Squat Snatch. Catch on bottom and Freeze

5 x 1 @ Every 2:00

Thruster
3x5

EMOM 12
1. 8 Pull-ups
2. 40 s Hollow Rock
3. 5-15 m HS walk

5 Rounds for time;
15 DB floor press 2x22.5/15kg
8 strict chin ups
15 DB squats 2x22.5/15kg

17 Min cap

AMRAP x 10 MINUTES
1-2-3-and so on...
Deadlifts @90/60kg
3-6-9-and so on...
Hand Release Push-Ups
5-10-15-and so on...
Wall Balls @9/6kg

OPTIONAL COOLDOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roller
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed btw Sets-

3 power cleans 60/40kg
3 t2b
3 box jump overs
6
6
6
9
9
9
Etc
Going up in 3’s