Back Squat
60%/4
70%/4
75%/4
(80%/4)2

4-6 Weighted/Strict Ring dip
Rest 1min
4-6 Weighted/Strict Pull up
Rest 1min

Conditioning
AMRAP 20:
5 Bar Muscle-ups
10 Chest Slapping Push-ups
15 Air Squats
20 Calorie Row

E2MOM x 5
4 x FRONT SQUAT 70%

3 rds:
Power clean x10
Rest 2min
Hang squat clean x10
Rest 2min
STOH x10
Rest 2min
(As heavy as possible)

Tabata HSPU

3 min rest

Tabata Shoulder taps

5RFT

7 power snatch 50/35kg
7 pull ups
run 400m

Back squat
6 x 65%
6 x 70%
4 x 75%
4 x 80%
2 x 85%
2 x 90%

(Weighted) Pull-ups

10 x 2

E2MOMx5.

Snatch x 3
(nousevat painot)