On the minute for 16 minutes
1) A round of "Macho Man"
2) ⁠20 pull-ups
3) 15 box jumps 60/50cm
4) Rest

*One round of "Macho Man" includes
3 power cleans, 3 front squats and
3 shoulder to overheads at 82,5/60kg.

AMRAP 12
10-20-30-... Double Unders
1-2-3-... Snatches 60/40kg
1-2-3-... Wall Walks

DELOAD WEEK

3 rounds
15 overhead squats 42,5/30kg
15 toes to bars

5x5 kulmasoutua tangolla

A. In a 5min Window
Run 300m
20 Wall Balls
20 Toes-to-bar
+
Max Calories in the remaining time

Rest 3min

B. In a 5min Window
25/18 Calories
20 Deadlifts 80/60kg
20 Box Jump Overs
+
Max reps Handstand Pushups in the remaining time

Strict pull up
4 x 6 / rest 2 min

Seated shoulder press 3x5

EMOM x 28

1) row
2) 5-10 ttb
3) 200m run
4) rest

Back squats (2/8) - E3MOM x6:
reps: 5-4-3-5-4-3+
- viimeinen sarja maksimitoistot ilman failia
- Painot RIR ~1
-- 5 toistoa: 80-85%
-- 4 toistoa: 83-88%
-- 3 toistoa: 85-91%

6RM deadlift 6 RM