RX
EVERY 3:00 x 3 SETS; Rest 1:00 Between
3-6-9-and so on...
Box Jumps @60/50cm
Wall Balls @9/6kg

SCALED
EVERY 3:00 x 3 SETS; Rest 1:00 Between
3-6-9-and so on...
Box Jumps @ low
Wall Balls @ moderate
Begin at the start of each AMRAP.
RPE 9

OPTIONAL COOL DOWN
2-3 SETS
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Cardio
-Rest as Needed b/t Sets-

4 rounds
4 pause chin-up (2-3s)
8-10 pause push-up (2s)
1,5-2min rest

AMRAP 10

RX
12 alternating pistols (one leg squat)
6 strict HSPU

———-

SCALED
12 alternating pistols on chair or target
6 push up

Deadlift (15 mins )
Build to a heavy 5 with perfect form!
( RPE 8 )

• Touch n Go reps
• control down the last rep as well!

EMOM x 8-12
1) row
2) 5 deadlift + 5 hang clean + 5 power clean
3) row
4) 5 good morning + 10 reverse lunge

Overhead or Front Squats
6-4-2 | 4-3-2
Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
Week 3 of 5
RPE 9

WORKOUT IN PAIRS, YOU GO I GO:

BUY IN: 60 thrusters 42,5/30kg

Then perform 6 rounds of:

22 box jump overs into squat
20 Pistol squats
18 pull ups
16 devils press 1 x 22,5/15kg
6 wall walk

BUY OUT: 60 thrusters 42,5/30kg

             TC: 45 min.

3x
4 80-82%
3 82-85%
2 85-88%

Nousu komplekseissa V1 painoon

1 maasta 1 TNG maasta 1 riipusta

EMOM 10 mins
2 squat clean
- no TNG reps
- start at 60% of 1rm squat clean
- add weight each set .