L1: Front squat 7×2, back squat 7×3 (technique focus, no heavy weights)

L2: Back squat 5 x 75%, 3 x 85%, 1+ 95%

10min alkavalla minuutilla

1. 15 venäläinen kahvakuulaheilautus
2. 5-10 varpaat tankoon

A1 False grip Inverted Ring Row 4 x 10
A2 BB Bent Over Row (pronated grip) 4 x 10
A3 Hollow Log rolls 4 x 5 per direction - goal to keep arms and feet off floor entire time. connect body as one unit

3:30 min sets

18 minutes

7 minutes
Begin by doing 5 burpees, then the remaining minute complete as many KB swings as possible. Repeat for 7 minutes, your total score is how many KB swings completed in the 7 minutes.

50 weighted sit up
and then...
3min Hoover

In teams of 2: YGIG
30 Min AMRAP
10 squat snatch 60/40kg
20 Pull Ups
30 Wall Balls

Against a 3min running clock complete as many rounds through the following ladder
Hang power clean + 1 front squat
Hang power clean + 2 front squats
Hang power clean + 3 front squats

Rest 3min between sets and complete a total of 3 sets. 50/70kg.

Press 5×4 (heavy)

SA KB Swing x 5 per side
SA KB OH Press (or push press) x 5 per side
SA KB Front rack squat x 5 per side
SA KB Bent over Row x 5 per side
Alternating 2 point beast x 5 per side

*regress SA Swing to 2H swing as needed.
*regress alternating 3 point beast hand lifts
**regress alternating 3 point beast foot lifts

14-16 minute AMRAPretty
20 minutes

TGU Layers

3-5 minutes get up demo

TGU to tall sit x 1 per side
TGU to half kneel x 1 per side
TGU x 1 per side

Let those confident in the movement start, keep those less certain in the patterning to work with trainer.

AMRAP (AMRAPretty) x 10-12 minutes
16 minutes