8 Rounds :

200m Run
6 Pull-Ups
8 Push-Ups
20 Air Squat
8 Push-Ups
6 Pull-Ups

No Time Cap

25 boxjumps
25 pushpresses 40kg/25kg
25 squats
25 kb swings 24kg/16kg
25 pullups
25 backsquats 50kg/35kg

For time
10 Deadlifts
20 Handstand Pushups
30 Pullups
40 Wall Balls
50 DB Snatches 22,5/15kg
40 Wall Balls
30 Pullups
20 Handstand Pushups
10 Deadlifts

RX: 100/70kg
RX+: 120/85kg

Back squat 3×3 @ 75%

20min for Quality
12-15 DB Flyes
12-15 Banded Triceps Extensions
7-8/arm Hammer Curls
10-12 DB Bench Press

1) Snatch: Heavy single in 10 sets. Rest 90s.
- Use your strongest snatch variation.

2) 1 1/4 Back Squat: Heavy 3 in 5 sets. Rest 2:00

3) DB Walking Lunges: 3 x 20. Rest 90s.
- 3 tough sets of 20 total reps.

Floor Press in Bridge
3x5
Use the same Weight for All Sets
Week 5 of 6

It is a deload week, stay moderate across all sets!

AMRAP30
9/6 cal row
20 air squat
6 burpee over line + 6-8 T2B/knee raises
6 alt. DB snatch + 6 alt. single arm DB OH reverse lunge

RPE 3.5-4

Huom!
Jokainen liike/liikepari tehdään YGIG.

DELOAD WEEK

A) 3 rounds
3 ring dip + 5s top hold + 3 ring dip + 5s bottom hold
10-12 body row
Rest 2min

B) 2 rounds
15-20 banded triceps
15-20 banded biceps
Max. plank hold
Rest 1min

Hauiskääntö levytangolla 3 x 10, 90sek lepo sarjojen välissä.
Suoralla tangolla, seisten. pelkin hauiksin, ei heijausliikkeitä.