Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

• 50-ft. weighted walking lunge
• 16 toes-to-bars
• 8 power cleans

Then, 2 rounds of:

• 50-ft. weighted walking lunge
• 16 bar muscle-ups
• 8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Within 20 minutes:
Back Squat 3x5 reps (samoilla painoilla)

In 5 warmup sets build from an empty bar to a heavy set of 5 reps with great technique.
Do a total of 3 work sets at this weight with 2 minutes rest.
Lift in pairs.

Snatch pull
3x3

2min rest

Corework of your choice.

Go by feel

Three sets of five

1 x 20 + 3 x 10

Add 5kg to previous week
Rest 3min between sets

Start with your stronger grip and change every set!
No belt, no straps!

THIS IS THE FINAL WEEK OF THIS STRENGTH CYCLE, GREAT WORK IF YOU HAVE COMPLETED ALL 8 WEEKS :)

Back squat
- 1x5@60%
- 1x3@70%
- 1x2@80%
- 1x2@90%
- 1x1@95%

Front squat:
1x5@65%
1x4@75%
1x4@80%
1x4@85%

Romanialainen maastaveto 6,6,6

Nousevat painot, 2 min tauko

Muscle up progressions

Headstand, handstand and handstand walking progression.