Back Squat
8reps @70-75%
6reps @75-77,5%
4reps @77,5-82,5%
4reps @82,5-85%

Every 90s x 8
Alt. A & B

A) 3-3-3-3 Shoulder press V.1-2
B) 3-3-3-3 Chin up V.1-2

Huom!
Shoulder pressin voi ottaa maasta.
Osa voi aloittaa presseistä ja osa leuoista.

Skaalaukset:
Chin up->Kumppari tai low bar

Back squat
4x5
2-3reps in tank

PERFORMANCE
EMOM x 30 MINUTES
MIN 1 - 15/12 Cal Bike/Row/Ski
MIN 2 - Max Strict Pull-Ups
MIN 3 - 15/12 Cal Bike/Row/Ski
MIN 4 - Max Toes to Bar (strict or kipping) or Max Double KB Turkish Sit-Up
MIN 5 - Rest

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FITNESS
EMOM x 30 MINUTES
MIN 1 - 12/10 Cal Bike/Row/Ski
MIN 2 - Max Ring Rows
MIN 3 - 12/10 Cal Bike/Row/Ski
MIN 4 - Max Kipping Knee Raise or Max Single KB Turkish Sit-Up
MIN 5 - Rest

• RPE 8
• Video: https://vimeo.com/886786415?share=copy

7 Rounds of:
7 Bar Facing Burpees
7 Front Squats 60/40kg
7 Pullups

Practice double-unders
Or do Flight simulator:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
unbroken double-unders.

EMOM x 8-12
1) row
2) 5 snatch pull + 5 muscle snatch +5 power snatch
3) row
4) 5 snatch grip push press + 5 snatch balance + 5 OHS

8min AMRAP
4 x Muscle Snatch
6 x Burpee over the bar

12min AMRAP
6/6 x One arm kettlebell thrusters
12 x American kettlebell swings
12 x Box jumps

10min AMRAP
1-2-3-4-5 Burpee Pull Up
2-4-6-8-10 Thruster 35/25kg