3 sets of the following superset!
Ring Pull Up x Max reps
Rest 90s
Tall Kneeling Landmine Press x 6-8 each
Rest 90s

AMRAP 12:00
50 Double Unders
15m/each Front Rack/Overhead Crossbody Carry (DBs or KBs)
10 each Renegade Rows

• If using DBs use the same DBs for the carry and the renegade row!

For time:
30 Squat Cleans @ 85/55kg

Tips: do singles, consistent pace
Rx+: 100/65kg
Option Alternate Workout: AMRAP 7: 8 Thrusters @ light weight 8 Burpees
Timecap: 7 mins

Extra:
5:00 Row, Bike, Jog at a conversational pace

DELOAD WEEK

Pause back squat
6x1 70-75% 1RM
Go every 90s

In teams of 3
500/450m Row
1km bike or 450m ski erg
15 burpee box jump overs

Go through everything. With about 4-5 mins rest between rounds.

Second athlete goes when first one gets to box and then 3rd goes when athlete 2 gets to bike

Push hard as you will get to rest.

Back squat progression VK2/3

4x4 pause back squat (around 65-70% 1RM)

Superset x 3 rounds
Ring Pull Up x 6-8 3s down*
Rest 90s
Single Arm Glute Bridge DB/KB Floor Press x 8-10 each.
Rest 90s

*Scale with partner assisted or 2 slow negatives each round

YGIG 8min AMRAP

6 Boxin ylitystä
12 Istumaannousua

For time;
25-20-15-10-5
Burpees
Calories (Row, Bike or Ski)

Let's go fast!
Timecap : 14 mins

Extra:
Plate Egyptian Shoulder Rotation 3 x 6-8 each. Rest 60s

6x3

-Nousu vielä liikkuvaan kuormaan V1