Tempo front squat (31x1)
4x6@52,5-57,5%

4 unbroken complexes of;
8 Deadlifts
8 Power Cleans
8 Front Squats
8 Push Press
8 Back Squats
8 Rows
Rest 2:00

• Goal: Hard Effort. Sets should be tough and must be performed without dropping or re-gripping.

6 Rounds
10 bicep curls 20/15kg
10 skull crusher
15 banded tricep extensions
Rest 30 secs

30s ON / 30s OFF for 16 min.

1. Weighted split squat L
2. Weighted split squat R
3. Alt. Weighted curtsy squats
4. Banded hamstring curls

AMRAP 12
6 Push Jerks 50/35kg
9 Bar Facing Burpees
12 Alt. Front Rack Lunges

Kipping skills for 15 min:

10 kip swings
3x kip swing + kipping pull up (use bands if needed)
10/10 hollow/archrocks
10 hollow/arch presses with foamroller

For time
800m Run
+
21-15-9-15-21 reps of Wall Balls
12-12-12-12-12 reps of DB Snatches (heavy)
+
400m Run

For time;
100 Double Unders
Then,
4 Rounds of:
25 Push-ups
25 USA KB Swings @ 24/16kg
Then,
100 Double Unders

• Rx+: 6-12 Strict Handstand Push-ups; Heavier KB
• TIME CAP = 20:00

6 sets
2 x Power Clean + 2 x Front Squat; go every 1:30

• Add weight for the first few sets and then hold consistent.

5min Amrap

10 Raakapunnerrusta 45/35kg
5+5 Pistoolikyykkyä