Working 20 minutes for back squat.
Perform 7-10 repetitions sets @50-70% as many you want.

Working 20 minutes for Deadlift.
Perform 6-8 repetitions sets @60-80% as many you want.

Pull Ups ohjelma

5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

• Handstand legs on the box, practise bringing hips over the shoulders

• Handstand mobility on the wall or feet on the box: Hips 90 degrees angle, bring shoulders to the planché and to the extension. 3 x 5-10 reps

-Handstand back facing he wall, hold 3 x 10-30 sec

-Handstand, hands about 30 cm away from the wall, support only with one foot on the wall, change feet, try to find the balance in the middle. 3 x 5 - 10

-Practise free handstand

Clean & Jerk

20x
Every :20sec - 1 C&J @60-75%

15x
Every :45sec – 1 C&J @75-80%

EMOM 10 - 1 C&J @80-90%

30 back squats 100kg/70kg
30 pull ups

AMRAP 12:00
10 C2B Pull-ups
20 Push Press (42.5/30kg)
200 Meter Run / 250m Row / 250m Ski / 1 x Stairs

3 Rounds for quality
10/10 windmills kb by feel
15 passive to active hangs
15 banded pull aparts knuckles on top
15 pull aparts elbows tight and underhand grip

EMOM 12 (Amrap)

1 minute : Shoulder press 20/15kg
2 minute : Step over box 24/20"
3 minute : Sit ups
4 minute : Slamball 9/6kg

CONDITIONING

EMOM x24 (6 rounds)

1) 10-18cal Airbike
2) Alternate Between A&B
3) Alternate between C&D
4) rest

A: 10 Lateral Box over Jump (75/60cm for badasses)
B: 10-20 TTB
C: 5+5 DB Snatch
D: 20m Single Arm DB Overhead Walking Lunge (10m + 10m)

First minute is always with the airbike. On the second minute do A and on the third minute C. 4th minute is for rest. Second round is Airbike + B + D + rest…

Overall RPE 4, very heavy breathing but not all out! Go by feel with the loading.