Cool down/omatoimi ekstra
2-3 min light cardio
2:00 tricep strech
2:00 wall pec strech

1) Shoulder press +2,5kg, 5x67,5%, 3x77,5%, 1+ 85%
2) weighted pull ups 3x5x40%

Front squat
5x5r @ 75%
Followed by 3 box jump.
Rest app. 90s. btw sets.

Back Squat:
3@50%
3@60%
3@70%
3@80%
3@85%
1@90%
Rest 2:00

B) AMRAP 7:
1 Front Squat 60/40-1 Lateral Bar Burpee,
2 Front Squat-2 Lateral Bar Burpee,
3-3...
Add one rep every round.

2RFT w/Mackenzie
12 burpees
12 thruster (115/75#)
12 burpees
12 power snatch
12 burpees
12 push jerk
12 burpees
12 hang squat clean
12 burpees
12 OHS

alternate through.
1. 10-15m HSW
2. 10-15 pull ups (kipping)
3. 14 DB snatch 22.5/15
4. 20/15 cal bike
5. Rest

EMOM 8:00
ODD Minutes: Handstand Hold x a total of 40s of work.
EVEN Minutes: 10 Double KB Bent-over Rows + 15 Banded Pushdowns

• Rx+: Free Standing Handstand Holds or Handstand Walking

STRENGTH
1) Front Box Squat: 8 x 3 @80% of Front Box Squat from last week, every 60s.

2) Standing High Box Jumps: 2/8 x 2, at a challenging height, every 60s.

METCON
"Tugboat"
Details there

EXTRA CREDIT
Glute Ham Raises: 4 x 8. Rest 90s.
OR
Single Leg Barbell RDLs: 4 x 6 ea. Rest 90s.
- light weight

Deadlift 5x50%, 5x60%, 2x10x65%, 10+65% max reps 12