1) Clean pull x 2 @ 100% of todays 3RM
2) Ring row x 8-12

Working 3 on 2 off. 30 minutes and 6 intervals

A. 25/20 cal Row
15 t2b
Max burpee over rower

B. 10 DB push press 2x22.5/15
15 DB power cleans
10 DB push press
15 power cleans
Max devils press

Score is total reps

20 min of C&J technique

then

2 @60%
2 @70%
1 @75%
2 x 1 @80%

3 x 70%
3 x 80%
3+ x 90%

Post 3+ score in comments

EMOM 36

1) 4 Wall Walk
2) 8 T2B
3) 12 Goblet squat
4) 4 Bar MU
5) 15/10 Cal Bike
6) 8 Box over jump

@ max 70% HR

EMOM20

1. 10 OH KB lunges (1x 16/24kg) 5/arm
2. 1-2 rope climb
3. 10 weighted box step overs (1x 16/24kg)
4. 8+8 kneeling db/kb shoulder press
5. 15-30s wall facing HS hold

6 x alkavalla 2 minuutilla

1 tempaus, rakenna päivän raskaaseen painoon

12 EMOM:

1. 1 Front squat
2. 3 Back squats

80-100% C&J max.

Back Squat + box jump

5 x every 3 min

3 + 3
70% + 30/24"

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Goal & Intensity:
- Build strength and explosiveness as part of a 3-month back squat progression, focusing on the dept and quality of the squat.
- Execution: Every 3 minutes, complete 3 back squats (70%) followed by 3 high box jumps.
- Progress: Maintain good form and focus on explosive power during box jumps.
- Tip: Control the descent in squats and land softly on the box to reduce impact.
RPE: 7-8

For time:
60 Burpee Box Jumps @ 51cm
EMOM: 6 USA Swings @ 24/16

• Workout starts with swings
• Rx+: 28/20kg
• TIME CAP = 11:00