10 min tangolla

3 maaastaveto polven päälle, tempausote
3 raakatempaus riipusta
3 valakyykky

Takakyykky 6x3 90s välein @70%

STRENGTH (2/3)

Front Squat 2x6 @RPE 4 to 4+

Add 2,5-5% compared to last week

3 x 10 weighted sit ups (max weight)

Back Squat + box jump

5 x every 3 min

3 + 3
80% + 30/24"

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Goal & Intensity:
- Build strength and explosiveness , focusing on the dept and quality of the squat.
- Execution: Every 3 minutes, complete 3 back squats (80%) followed by 3 high box jumps. Keep weight and hight of the box same trough out the workout.
- Progress: Maintain good form and focus on explosive power during box jumps.
- Tip: Control the descent in squats and land softly on the box to reduce impact.
RPE: 7-8

In 25min:

5RM deadlift

hang clean

• 3-4 heavy sets of five
• rest 2-3min between sets

EMOM 36

1) 15/12 Cal Row
2) 10 KBS 24/16kg
3) 50 DU
4) 6 Hang pwr c&j 50/35kg
5) 12 Burpee to target
6) Rest

EMOM 10:
1 thruster

– Rest 3:00

1 set for reps:
Max-rep thrusters with 60% of the EMOM 1-rep-max.

• Score is heaviest successful 1 RM thruster

With a partner for time:
- 70 Toes to bars

But with a twist: each minute both do two wall climbs.

The workout starts with wall climbs and you can split the T2B's anyway you like.