Back Squat
3x2 AHAP
3x4 85% +

14 min

20m askelkyykkykävely käsipaino/kahvakuula
10 rinnalleveto käsipainot

A1- Single Arm DB Row (one hand and knee on bench, neutral back)
4x 12/ then 8/

B1- Pause Front Squat 4x 6reps w 3sec hold
*no rep if you don't hold long enough (form over weight!)
B2- side plank db raise 4x 10/ (db from ground to full extension)

4min rounds

20min

Bring it back to where we started.
Look back to week 1, you should be lifting more!

A1 Inverted false grip Ring Row 3 x 6
A2 BB Bent Over Row (pronated grip) 3 x 8
A3 Inverted Ring Row 3 x 6

Partner 1 does all three of the above while parter 2 does all three of the below. Then Swap. Alternating

B1 Push Up (Weighted, normal or lower full body and lift from knees) 3 x 6
B2 DB Incline Bench 3 x 8 (elevate bench by 2 plates)
B3 Push up ) 3 x 6

There is a lot going on here, be aware of your surroundings. Keep push ups and DB Presses close to wall and DB stacks.

1 warm up set prior of each without A3 / B3

3 sets of each
6x 3:00 sets

25 minutes

8min AMRAP
8 x Push Press
8 x Burpee over the bar
8 x Tuck up

WU: 5/ reps at two lighter weights. Then Combine style – 4 heavy sets at same weight for max reps.
BB FFE Rev Lunge 4xHeavy Reps/ (2 plates) (4-8rep range)
2X DB or KB Bent Over Row 4xHeavy Reps (4-8rep range)
Side Plank Low-Med-High Kick = 1rep. 10/side (Lead with heel, not toe)
3:45min
22

Deload HBBS
Every 2 mins for 12 mins:
3 x 35%, 40%, 45%, 50%, 55%, 60%
(focus on speed and proper depth)

With partner AMRAP in 8 minutes of:

5 Toes to bar

10 Box jump 24/20”

Max effort medball clean.

*Score is total number of medball cleans performed. One partner will do as many medball cleans as he/she can while the other one does the toes to bars and box jumps. After this the turns change, partner one begins the toes to bar and box jumps while second partner starts with the medball cleans.

For Quality, 5-8 rounds:
7 Kettlebell swing (32/24kg),
7 Ring Dip,
7 Weighted Push-Up.

20 min AMRAP:
10 x push press (52,5kg/35kg)
10 x kettlebell swing (24/16kg)
10 x box jump (60/50cm)