Back squat 4x2x85%

Deadlift 5x4
– lepo 3 - 4 min
– nouseva paino

3 x e3:30m:
6-8 BB hip thrust @ RIR 2-3 (21X1)
8-10 DKB cyclist squat @ RIR 2 (20X0)

3 x e3:30m:
6-8 1-arm DB row @ RIR 2 (21X1)
8-10 incline medball DDB bench @ RIR 2 (20X0)

AMRAP 8 for quality:
40m sandbag/DKB fr. carry @ heavy
15-20s pullup top hold
6+6 pallof press + rot.

-> db row boxin päältä
-> kb:t eturäkissä
-> keskity tempoihin

4 x e4m:
5 barbell hip thrust @ RIR 3-4
8-12 weighted box step up alt. @ moderate weight
15-20s 1-hand plank hold / per side

Oly lifting :
EMOM 10 mins
Each min
1 Power Clean + 3 Front squats + 1 Split Jerk
- start @60% of 1RM Power Clean
- add weight every SECOND minute
- no squat clean allowed

3 rounds for time
30 cal row / 25 cal bike
30 Boxjump @60/50cm
30 wallball @ 9/6kg
time cap : 20 mins

EMOM 14 mins
Odd min : 10m Double KB/DB Front Rack Lunges
- should be heavy
- use the same weight each mins

Even min : 2 rope climb ( Scaled : 1 rep)

Squat Clean: 1RM. ( 18 mins )
Rest 2 mins between
– Build to a 1RM in 6-7 sets.

For time:
21 Clusters (70/47kg)
42 Bar Facing Burpees

Timecap: 8 mins

Scaling Option:
For time:
30 Thrusters
30 Burpees
Timecap: 8 mins

Extra Credit:
Front Plank
Who can hold the longest?
6 min timecap

“Gameday”

For total time:
30 Front Squats @70/47kg
30 Lateral Burpees

Rest 5 mins

30 Power Cleans @70/47kg
30 Lateral Burpees

Timecap: 20 mins