Front Squat
Set 1 - 5 reps @ 65%
Set 2 - 4 reps @ 75%
Set 3 - 3 reps @ 80%
Set 4 - 2 reps @ 85%
Set 5 - 1 rep @ 90%
Set 6 - 3 reps @ 85%
Set 7 - 5 reps @ as heavy as possible

Rest 2min between sets...

Hang Power Snatch
6x3r
Rest as needed.

HBBS 5RM
if already done this week perform 5×5 @ 60%

AMRAP 13min:
55 Deadlift (102.5/70kg)
55 Wallball (20/14lb)
55 Row (cal) / Line sprint
55 HSPU / Hr push ups

Front squat x3 + Split jerk x1: x4
(From rack)

Aikaa vastaan:

• 60cal soutu
• 20 maastaveto (N 35kg / M 52,5kg)
• 20 kahvakuulatempaus vuorokäsin maasta (N 16kg / M 24kg)
• 20 leuanveto
• 20 kahvakuulatempaus vuorokäsin maasta (N 16kg / M 24kg)
• 20 shoulder to overhead (N 35kg / M 52,5kg)
• 40cal soutu

C&J triples, 3-3-3-3-3

*build up best possible weight in five sets.

3 kierrosta omaan tahtiin

10 pystypunnerrusta, pelkkä tanko
5 + 5 yhden käden lapapunnerrusta

EMOM for 21min
Minute 1 - Russian swings x 15 reps
Minute 2 - Push Press x 15 reps
Minute 3 - DU x 40-50 reps

5 rounds
1:00 ME front squats @ 70%
1:00 ME push ups
1:00 rest