EMOM 10
2 Power Cleans
-work up to heaviest possible 2RM

Floor Press in Bridge: Build to a 1RM in 8-10 sets. Rest 2:00
- Goal: Hit a PR. Last tested here
- Option: Build to a moderate set of 5 in 6 sets. Rest as needed.

Back squat
5x3 v1

AMRAP 12
15 Power Snatches 35/25kg
10 Pullups
15 Overhead Squats 35/25kg
10 C2B Pullups

For time

250/200 m row
40 Box step ups 24"/20"
30 Sit ups
20 Wallballs 9/6kg
10 HR Push ups

Barbell Glute Bridges: 4 x 10. Rest 60s.

AMRAP 8:00
15 Deadlifts @100/70kg
30 Air Squats

• Goal: Pace this like an open workout breaking deadlifts early.
• Deadlift weight should be moderate: at least 5 reps per set.

For time:
30 Pistols
25 Pullups
20 DB/KB Snatch 20-25/12-16kg
15 Handstand Pushups
10 Snatches @70% of 1RM
15 Handstand Pushups
20 DB/KB Snatch
25 Pullups
30 Pistols

3 x Amrap 10 with partner, rest 2 min between amraps

Amrap #1
40 DL @40-50% 1 RM
80 DU / head

Amrap #2
200m Sled push @sled + 2x20kgs // 2x10kgs
40 T2B

Amrap #3
40/30 cal Ski erg
40 double KB/DB push jerks 2x20 // 2x12-15kgs

-toinen tekee, toinen lepää. Deload viikko, joten mennään sellasella 70-80% effortilla

Floor press
4x10r
2 reps in the tank.
Rest as needed.